Gymnastics: Hand Stand Hold
EMOM 5 mins, establish a max hand stand hold, either free standing or against the wall
Weightlifting: Power Snatch
E2MOM 10 mins 2 power snatch start a 80% of max and go for a new 2 RM
WOD:Run-Row (Time) – Cap 30 minutes
Five Rounds for time:
We haven’t done this one in a while, this is all about consistency across the rounds don’t go all out in the beginning!
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 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…
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
