Strength: Front Squat (4×7)
Front Squat 4×7@~70%
WOD: (5 Rounds for reps)
On a 25-minute clock:
5 min AMRAP
10 strict pull-ups
20 push-ups
30 squats
5 min AMRAP
8 strict pull-ups
16 push-ups
24 squats
5 min AMRAP
6 strict pull-ups
12 push-ups
18 squats
5 min AMRAP
4 strict pull-ups
8 push-ups
12 squats
5 min AMRAP
2 strict pull-ups
4 push-ups
6 squats
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
