Warm-up
3 Rounds
5 Beat Swings
4 K2E (Knees to Elbows)
3 T2B
Weightlifting
Clean and Jerk (5 x 1 Hang Clean +1 Clean + 1 Jerk)
E2MOM
5 x 1 Hang Clean +1 Clean + 1 Jerk @ 65%+
WOD: For Time
50 Wallballs 20/14
40 Dumbbell Lunges 45/35
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
10 Calorie Row
5 Rope Climbs
*use 2 DBs
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…
