Skill Work: Muscle-ups
Emom 6 mins of 2 kipping swings plus 1 ring muscle up plus 1 dip
Weightlifting: Deadlift
EMOM 12 mins
Odd Minute: 2 DL at 80% of 1 RM odd min
Even Minute: 1 rope climb
WOD: 3 rounds for time
21 alternating dumbbell snatch 50/35
15 calorie row
9 hand stand push ups
Scale HSPU with hand release push ups or strict dumbbell presses
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Row Couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 15 Jerk Grip OHS 20 Glute bridges 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 set 3 Front Box Squats 3ea SL Box Jumps build to…
