Warm-up: Alternating Tabata
Superman Hold
Hollow Hold
*Both on floor
Weightlifting: Overhead Squat 6 x E2MOM
2 x 5 @ 60%
2 x 4 @ 65%
2 x 3 @ 70%
WOD: 15 Minute AMRAP
15 T2B
20 DBx1 OHS (10R/10L) 35/50
15 Box Jumps 20/24
*Work on getting through T2B quickly, even if it means small consistent sets
RX+
15 T2B
20 DBx1 OHS (10R/10L) 50/70
15 Box Jumps 24/30
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Adductor rock back x 10ea cat-cow x 8 + 2 sets: 20 hanging Knee tucks 20 Band glute bridges 5 Box Jumps Strength (4 Rounds for weight) Every 4min x 4 Back squat x 10 reps Strict Pull-up…
CrossFit One World – CrossFit LVL – Clean Complex Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power)15 Min E3MOM 2 Cycle of Clean Complex @ 60% of Hang Power Clean. Increase 5-10 every set LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following…
CrossFit One World – Hype Hitters GAME#1 (AMRAP – Rounds) GAME#3 (Calories)
