Optional Warm Ups
9 MIn AMRAP
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side
10 MIN EMOM Odds/Even
Odd: 6 Reps Bent Over Row
Even: 6 Push Press
@78% Of 1 RM Push Press
Don’t get mix up with Pend lay Row
Bar doesn’t touch the ground on B.O.R
6 Rounds For Time
10 Shoulder to Over Head 115/75 Rx+ 135/95
15 Sprawls
20 Lateral Hop
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…
