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 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…
