Gymnastics: Bar Muscle-ups
EMOM 6 minutes 3 burpee bar muscle ups
Weightlifting: Push Press + Split Jerk
E2MOM 14 Mins 2 push press + 1 split jerk at 85% of best push press
WOD:
AMRAP 12 minutes
3-6-9-12..
Wall balls 20/14
Chest to Bar pull ups
Jumping Lunges
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…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…
