Skill Work: Wall Balls
30 Wall Balls for time
Rx 20/14, Rx+ 30/20
Weightlifting: Push Press
E2MOM 12 minutes
Even minute: 6 Push Press @ 60-65% of alternate
Odd minute: 6 Toes To Bar or Knees to elbow
WOD:
AMRAP in 10 Minutes
20 Push-ups
15 Front Squat 95/65 lb
10 Front rack walking lunge steps 95/65 lb, rx+:135/95
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…
