While sitting at a Squat position press the bar from rack position
Odd 5 Sott Press
Even 5 Curls
10 Push up
20 Burpees
10 Push up
30 Double under or 60 hops
20 Burpees
10 Push up
40 Air Squat
30 Double under or 60 hops
20 Burpees
10 Push up
50 Sit up
40 Air Squat
30 Double under or 60 hops
20 Burpees
10 Push up
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…
