STRENGTH: Push ups & Plank Holds
EMOM 6 minutes of 5 Hand Release Push Ups + 30 Second Plank Hold
WEIGHTLIFTING: Front Squats
E2MOM 12 minutes of 5 front squats at 75% of 1RM
WOD:
AMRAP 12 Minutes
4 Power Cleans + 1 Jerk 185/125
30 Double Unders
100 Meter Run
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…
