OUTDOOR VARIATION: 5 x’S EMOM of Max Reps Laying Down Floor Press
Lower Body Lockout. No momentum on any kind
21-15-9 Reps, For Time
Overhead Squats (95/65 lb)
Sumo Deadlift High Pull (95/65 lb)
Sprawls
V-Ups
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 400m Run + 3 sets 20 Band Pull-Aparts 10 Push-Ups 8 KB Strict Press / arm 10 Ring Rows 20s Wall Walk Hold Strength (5 Rounds for weight) Every 3min x 5 5 Bench Press 5 Plyo Push-ups or MB Chest…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Row/Air Bike @ 75% – hard sprint last 10 sec of each minute 15/side Arm Circles- forward and reverse 10/side Arm Swings 1x 25yd Bear Crawl – Forward 1x 25yd Bear Crawl – Backward 1 x 25 yd Lunge with Twist 10/each way…
CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 3 Rounds: 15 Cal Bike/20 Cal Row 10ea KB Single Arm OHS 15 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 5 sets: 5 Box Squats 18″ Box 3 Broad jumps – max effort! build to tough set on box…
