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 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…
