Warm-up: Foam Roll x 5 minutes
Then…
2 Rounds
Squat Sit x 1 minute
Squat Sit to Reach x 10
Cossack Squats x 20 (10 per leg)
Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)
Strength: Back Squat 4xE2MOM
4 @ 75%
WOD: AMRAP in 14 minutes of
10 Back Squat (from ground)
10 Deadlifts
10 T2B
Rx 135/95
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Tarzan &…
CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under
