Skill Work: Toes-To-Bar
Tabata Toes to bar
Weightlifting: Back Squat
E3MOM 9 Mins 10 Back Squats at 72% of 1 RM
WOD: For Time -CAP 14 Minutes
100 Wall Balls
Rx: 20/14 Lbs, Rx+: 30/20 Lbs
Lets see if we can get more intensity out a Karen type workout and also those who want to push their wall ball ability go for rx+
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
