Skill Work: EMOM 6 mins
10 burpee wall balls -go from the bottom of the burpee right into a wall ball shot
Weightlifting: Overhead Squat
E2MOM 12 mins 2 OHS at 80% of 1rm OHS
WOD: 4 Rounds For Time
40 double unders
10 alternating kettle bell (5 each hand) snatch 24/16 kg
15 deadlifts 225/155
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…
