Optional Warm Up
3 Rounds
30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Sit Ups
12 Min EMOM
Odd: 1 Rope Climb / Work On getting familiar with technique
Even: 5-7 Rep Handstand Push / Strict HSPU / Progression
5 Round For Time
20 Pushups
15 KB Swing
10 Toe To Bar
5 Front Squat 115/75 ( RX+ 135/95 )
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Mighty Thor (AMRAP – Rounds and Reps) 18 Min AMRAP: 5 Goddess Makers 10 Box Jump Overs 15 Alt DB Snatch 1 Goddess Maker is: Push Up 1st Arm DB Row Other…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (Time) For Time Buy in/out 500 m Row 4 Rounds 25 Wallball 15 KB Russian Swing Rx WB 20/14 KB 53/35 RX+ WB 30/20 KB 70/35
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 Every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 3 Wall walks 6 Hang Power Clean 12 Lateral Hops over Bar 24 Sit ups…
There’s no content to show here yet.
