Skill Work: 500m Row (Max Efford For Time)
3 x 500 meter row with 1 minute rest in between, record your fastest time.
Weightlifting: Thruster
E2MOM 12 mins, 2 thrusters at 90%
WOD: Helen (Time)
3 Rounds for time of:
As always look to get on the Wall of Fame on these bench mark wods, push hard on the runs!
** these are American Kettle Bell Swings for rx!
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x…
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…
