Warm-up:
5 Minute EMOM
5-10 Hand Stand Push Ups
*if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives
*Max 12 reps each minute
Weightlifting:
Back Squat (3 x 5)
E2MOM
Back Squat 3 x 5 @ 75%
Dips 3 x 5-7 dips
*dips are added skill work to this portion. The main focus should be your back squat.
WOD: 5 Rounds for Time
50 Double Unders
10 Clusters 75/115
10 Pull Ups or 5 Bar Muscle Ups
RX+
95/135
10 Bar Muscle Ups
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
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…
