Max Height Box Jump
5 Rounds of 90 Sec
2-3 Rep
Increase inches and round progress
15 Min AMRAP
300 m Run
20 Med-ball Box Step Up
10 Wallball
Rx Box 24/20 WB 20/14
Rx + Box 30/24 WB 20/14 Vest 20/14
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 rounds: 50ft Bear crawl 2 wall walks 10 Kip Swings Strength (5 Rounds for weight) Every 3min x 5 5 Strict Press 8 MB Slams build to 5RM Conditioning (Time) For Time (10min Cap) 30-20-10 Alt DB…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Row/Air Bike @ 75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 8 (4 rounds each) Min 1 – 25 Tuck-ups Min 2 – 2 Wall Walks Conditioning (No Measure) EMOM x…
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike/20 Cal Row 20 Goblet squats 20 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 5 Deficit Deadlifts 8 Tuck Jumps build to tough load stand on 15lb plate Conditioning (5 Rounds for time)…
