Double Tabata 8 Min/Max Reps
First 20 sec Right arm
Rest 10 seconds
20 seconds Left arm
Rest 10 seconds
Lower Body Lockout. No momentum on any kind
15 min AMRAP
10 Burpee box jump overs 24/20
10 barbell box step ups 45/35 (back rack)
20 tricep dips
20 alt back rack barbell lunges (45/35)
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
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…
