Skill Work: Tabata Hand Stand Hold. For those who are able to, attempt hand stand walks for distance!
Weightlifting: Snatch Grip Push Press + Over Head Squat
E2MOM 12 minutes of 2 Snatch Grip Push Press+ 1 Overhead Squat at 85-90% of 1rm OHS. We will have different variations of this exercise of snatch grip push press + Over head Squat!
WOD: AMRAP 11 Mins
3,6,9,12,15…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 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…
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
