Skill Work – Every :30 for 2 Min for 3 Rounds
:00-:30: Hollow Hold
:30-:60: Arch Hold
:60-:90: Beat Swings
:90-1:20: Rest
*All on Bar
Weightlifting: Deadlift
6 x E2MOM
4 @ 75%
4 @ 75%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 85%
*Does not have to be touch and go
WOD: 3 RFT
12xEMOM
Minute 1: T2B
Minute 2: Ring Dips (Scale to Push Ups, if needed)
Minute 3: 50 ft Farmers Walk, mixed weight
Rx+
12xEMOM
Minute 1: GHD Sit Ups
Minute 2: Ring Muscle Ups
Minute 3: 50 ft Farmers Walk, mixed weight
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…
