Skill: Double Unders
Max set of Unbroken Double Unders
AMRAP 6 minutes
5-10-15-20… ascending ladder of double unders, if you miss a rep continue from last missed round
WEIGHTFLIFTING: Push Press
E2MOM 12 minutes 3 push press at 80% if 1RM
WOD:
5 Rounds for time
10 Hand Stand push ups
10 Deadlifts at 225/155
*Cap 15 minutes*
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…
