12 MIn EMOM
Odd Mins: Establish a height BOX JUMP
Even Mins: 5 Handstand Push up. After the 5th Rep Maintain a HS Hold for 15 SEC
18 Min AMRAP
1 Bear Complex 115/75 (Rx+ 135/105 )
1 Bar Facing Burpee
2 Bear Complex
2 Bar Facing Burpee
Ect…..
As Many as you can within the given time
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
