Gymnastics: T2B + C2B + BMU Complex
EMOM 6 Minutes 2 sets of 1 Toes to Bar + 1 Chest to Bar + 1 BMU without coming off the bar!
Weightlifting: Romanian Deadlift & Rope Climbs
E2MOM 10 Minutes
Odd Minute: 5 Romanian Deadlifts at 75% of 1 RM Deadlift
Even Minute: 1 rope climb
WOD:
AMRAP 9 Minutes
10 Over Head Squats at 95/65
30 Ab Mat sit ups
10 Calorie row rx+ 10 cal assault bike
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…
