Optional Warm Up
2 Rounds
:40 on / :20 off on each exercise
– Flutter Kicks
– Planch Press
– Tap Crunches
– Floor Thrusters with Knee Push-Up
– Hollow to Arch Roll
10 Min EMOM Odds Evens
Odd: 5 Pull Ups / Ring Row / Best Pulling
Add Weight If Possible
Even: Pistol Practice
5 Rounds For Time
20 Double Under
15 Slam Ball
10 Alt DB Snatches 50/35
5 Toe to Bars
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…
