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 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…
