Skill Work: Double Unders
AMRAP 6 minutes of Max ascending ladder of unbroken Double-Unders 10-20-30-40…
Weightlifting: Front Squat
E2MOM 14 Mins 2 Front Squat 85% of 1 rm
WOD: AMRAP – Rounds and Reps in 12 minutes
Ascending ladder 2,4,6,8,10… of:
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…
