STRENGTH: Weighted Pull-ups
Complete 6 sets of 3 reps
WEIGHTLIFTING: Front Squats
E2MOM 14 minutes 4 Front Squats at 65% of 1RM
WOD:
Three rounds with one minute at each station:
Double Unders
Kipping Pull ups, Rx+ Chest to bar Pull ups
Russian Kettle Bell Swings 24/16kg, Rx+: 32/24kg
Calorie Row
Rest
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
