Warm-up:
3 Rounds
10 Good Mornings
10 Kosak Squats
5 Inch Worms
Weightlifting: Deadlift
6 x E2MOM
3 @ 75%
3 @ 75%
3 @ 75%
3 @ 80%
3 @ 80%
3 @ 85%
WOD: 3 RFT
25 American KBS 35/52
25 WB 14/20
50 DU
RX+
3 RFT
25 American KBS 50/70
25 WB 20/30
50 DU
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…
