EMOM 7 minutes alternating
Odd min: 30 seconds of L-Sit Hold
Even min: 30 seconds hollow rock/ 30 second Superman
Weightlifting: Deadlift
E2MOM 12 minutes Deadlift 3-3-3-3-3-3
*Work up to a heavy triple for the day, increase as you feel comfortable. Start at 80% record your heaviest triple
WOD:
AMRAP 10 minutes
3-6-9-12-15 …
Push-up
Box Jump 24/20
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…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
