Skill Work: Muscle-ups
EMOM 6 minutes 2 ring muscle ups
Weightlifting: Deadlift & Rope Climb
EMOM 12 minutes 4 DL at 75% of 1 RM, alt 1 Rope Climb
Odd Minute: 4 Deadlifts
Even Minute: 1 Rope Climb
WOD:
For time: *15 Minute Cap*
60 Goblet Squats Rx: 32/24kg
EMOM: Start with 30 Double Unders until completion of 60 Goblet Squats
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…
