Skill Work 10 minutes of Tire Flips, sled pushes, and hammer work
Weightlifting: Power Clean
EMOM 10 Mins, 1 power clean plus 1 hang power clean work at 70-80% of 1 rm power clean
WOD: AMRAP 16 Minutes- Rounds and Reps
2,4,6,8,10… **
power cleans rx: 155/105,
hand stand push ups
box jumps 24/20″
**= 400 meter run after every round
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x…
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…
