10 Min E2MOM
6 Rep BACK SQUAT
@ 60%-65% 1 RM
MetCon
Episode 1: Cap 8:00 | “Yoda Carries”
9x100m Weight Run DB or Plate 25/15
Rest 3:00
Episode 2: AMRAP 8:00 | “HAN”
11 DB Thrusters 50/35
11 Pulls ups
11 Sit Ups
Rest 3:00
Episode 3: AMRAP 8:00 | “Premiere”
19 Double Unders
7 DB Power Snatches RT
7 DB Power Snatches LT
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2-3 ROUNDS :45 Easy Ski/Row :45 Easy Bike Erg 100m Easy Run 8 Alternating Samson Lunges 10 Air Squats 10 Arm Circles Forward + Backward Workout WORKOUT (Distance) FREEDOM (RX) “TRI WITH RICH” ON 45:00 CLOCK… 2k Ski/Row (or 10:00) 10k Bike Erg (or 20:00…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
