Warm Up: Good Mornings 3 x EMOM of 5 Good Mornings
*start with barbell, make small jumps
Weightlifting: Overhead Squat 3 x E2MOM
5 x Overhead Squat @ 70%
Front Squat: 3 x E2MOM
5 x Front Squat @ 70%
If unable to do overhead squat due to mobility substitue with front squat.
WOD: Tabata 4 RFT
:20 KBS 35/50
:10 Rest
:20 Goblet Squat
:10 Rest
:20 FR Lunge w/ KBx1
:10 Rest
:20 Push Up
:10 Rest
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
