Skill Work:Weighted Pull-ups
EMOM 6 Mins 4 Weighted Pull ups or 6 weighted Dips. Choose one, it is up to you!
Weightlifting: Push Press
E2MOM 12 Mins 5 push press at 75% of your max, alternate with 6 chest to bar or regular pull ups on alternate minute
WOD: 3 Rounds for time -CAP 22 minutes
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
