Skill Work: Handstand
Tabata handstand hold -either free standing or against the wall
Weightlifting: Front Squat
E2MOM 12 minutes 4 Front Squat 75% of 1 rm
WOD:
4 Rounds for time *CAP 14 minutes*
10 Dumbell Thrusters 35/20 lbs, rx+ 50/35
8 Toes to Bar
6 Pull ups, rx+ Chest to Bar Pull Ups
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 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 10 Min 1 – :30s HS Hold Min 2…
