Gymnastics: Muscle-ups
EMOM 6 mins 2 Ring Muscle Ups + 3 Dips)
Weightlifting: Push Press
E2MOM 10 Mins 4 push press at 85% of your max alternate with 15 push ups on alternate minute
WOD: AMRAP in 8 Minutes
Choose a weight for the strict press where you will be able to go unbroken at least for the first 5 mins before fatigue settles in!
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
