Skill: Pistols
Tabata Alternating Pistols
*Score is your biggest set across the 8 rounds
WEIGHTLIFTING: Squat Snatch
EMOM 10 minutes 1 Squat Snatch with 3 hold at the bottom
WOD:
For time:
30 Air Squats,
30 Burpee Box Jumps
30 Push Ups,
30 Sit Ups with a 45/25lb plate
30 Med Ball cleans 20/14
800 meter run
*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…
