Warm-up: 3×10
Ab Roll Outs
Weightlifting: Back Squat 6xE2MOM
2 x 5 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%
WOD: 10 RFT
10 Burpees to Plate
10 Weighted Sit Ups 45/35
burpee to plate: https://youtu.be/SX-AZAwkcfk
weighted sit up: https://youtu.be/ccT_Ipjirwk?t=27
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
