Spend 10 minutes working on handstand push up progressions
AMRAP in 21 minutes
30/25 calorie Row
20 Lateral Burpees Over Barbell
10 Power Cleans (155/105 lb)
On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written
Score is the total number of rounds and repetitions completed before the 21-minute clock stops.
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
