CrossFit One World – Bootcamp
Warm-up
Metcon
WOD 1—-3rnds-45sec work-30rest
Battle rope waves
Sand bag cleans
Sand bag deadlifts
WOD 2—3rnds-45sec work-30rest
Battle rope jacks
Sand bag press hold
Sand bag lunges
(sub w/WB)
Session 3 Week 3
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CrossFit – Sun, Nov 8
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CrossFit – Sat, Nov 7
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CrossFit – Fri, Nov 6
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…