Skill Work: 30 Cal Assault (Time)
30 CALORIES ON AIR ASSAULT BIKE ALL OUT SPRINT FOR TIME
Weightlifting: Back Squat
E2MOM 14 Mins 4 Back Squats at 65% of 1RM
WOD:(AMRAP – Rounds and Reps)
“17.5ish”
AMRAP 15 Mins
9 Thrusters 95/65
35 Double Unders
FYI CROSSFIT OPEN 17.5 was:
10 rounds for time of:
9 thrusters, 95 lb/65
35 double-unders
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…
