Tabata Wall Air squats with hands facing the wall, look to get as close as possible to wall with you hands up and squat with upright torso
EMOM for 10 Mins 1 Front Squat @ 80-90% of 1 RM, Note: Use a rack
3 Rounds with 1 Min on each Station
WallBall shots 20/14
KB Swings 32/24
Box Jump 24/20
two arm dumbbell push press 45/30
row for calories
Rest
KEEP A CONTINUOUS COUNT OF REPS JUST LIKE FIGHT GONE BAD
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
