Skill Work: Handstand Push-Ups
EMOM 6 minutes straight set handstand push ups
Weightlifting: Front Squat
E2MOM 10 minutes 5 front squat @ 70% of 1RM FS
WOD:
21-15-9 *Cap 16 minutes*
Pull Ups
Air Squats
Ring Dips
Burpees
*Sub Push ups for Ring Dips
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…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 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 10 Min 1 – :30s HS Hold Min 2…
