Skill Work: Weighted Pull-ups
EMOM 6 minutes 5 weighted pull ups
Weightlifting: Back Rack Lunge
E2MOM 8 mins 8 Back Rack Lunges (4 each leg) at 50% of 1 rm back squat
WOD:
For time:
21 Thrusters 75/45
5 Rope Climbs
15 Thrusters 75/45
3 Rope Climbs
9 Thrusters 75/45
1 Rope Climb
Rx+ LEGLESS ROPE CLIMBS
TIME CAP: 20 minutes
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…
