Warm-up: Pull Up Skills
-Pull Up Practice and skill
-Hollow to arch, then kipping pull up. no butterfly
Weightlifting: Back Squat
Back Squat (5 x 5 around 50-55%)
WOD:
Option 1: 3 Rounds for Time
500 M Row
3 Rounds of Mary
5 HSPU
10 Pistols
15 Pull Ups
Option 2: 3 Rounds for Time
500 M Row
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
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…
