“Medball Madness”
Team of 2 for time: only 1 athlete can work at a time except on the 400m run. Each athlete will perform the reps posted.
(4) 50m Sprint Relay (no ball)
50 Burpee Wallballs 14/20lbs, 9/10f
50 Medball ABMAT sit ups
400m Medball run
50 Medball Cleans
30 Medball Pull ups
(4) 50m sprint relay (no ball)
*Sprint relay:
Athlete #1 runs to 50m tags Athlete #2 =1 relay
*Medball Pull ups. Ball placed between legs.
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
