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 – 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…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
