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 – 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…
