GYMNASTICS: Muscle Ups & Ring Dips
EMOM 6 minutes 1 Ring Muscle Up + 4 Ring Dips
WEIGHTLIFTING: Deadlift & Hand Release Push Ups
EMOM 10 minutes
Odd minute 2 Deadlifts at 80%
Even minute: 10 Hand Release Push Ups
WOD:
AMRAP 11 minutes:
12 Over Head Lunges 95/65, rx+: 115/85
9 Pull ups, rx+: Chest to Bar PU
6 Hang Power Cleans 95/65, rx+:115/95
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Row Couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 15 Jerk Grip OHS 20 Glute bridges 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 set 3 Front Box Squats 3ea SL Box Jumps build to…
