Skill Work: Banded Strict Pull Ups
EMOM 6 Minutes of MAX banded strict pull ups. Choose a Band that you can use, both men and female do as many reps WITH bands
Weightlifting: Romanian Deadlift
E2MOM 12 Minutes of 5 Romanian Deadlifts at 65% of max Deadlift alternate with 2 Bar Muscle ups OR 1 Rope Climb on the ALTERNATE minute.
WOD: Angie
For Time – CAP 25 Minutes
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…
