E2MOM (every 2 minutes on the minute) 12 minutes:
5 Deadlift @ 65%-70 of your 1 RM
AMRAP:
“Death by Cindy”
Minute 1: 1 Pull Up, 1 Push Up, 1 Air Squat
Minute 2: 2 Pull Ups, 2 Push Ups, 2 Air Squats
Minute 3: 3 Pull Ups, 3 Push Ups, 3 Air Squats
and so on.
Time Cap: 20 Minutes
If you don’t make it past minute 8, row a 2k
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
