STRENGTH: Weighted Pull-ups
EMOM 6 minutes 1 rep max weighted PU
WEIGHTLIFTING: Front Squat
E3MOM 15 minutes work up to a new 2 rep max FS
WOD:
4 Rounds 1 minute at each station:
Rope Climbs (each rope climb counts as 6 reps)
Wall Balls 20/14, 10’/9′
Sumo Deadlift High Pulls 75/45
Calorie Row
Rest
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…
