Gymnastics: Muscle-ups
EMOM 6 minutes 1 RMU + 1 Bar MU
Weightlifting: Shoulder Press
E2MOM 12 minutes 5 strict press at 65% of 1 rm
WOD:
5 Rounds for time of
5 Thrusters 115/75
10 pull ups
100 meter run
*This is half of the work in a hero Wod called “Holbrook”:
10 RFT
5 thrusters 115/75
10 pull ups
100 m run
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
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…
