CrossFit One World – CrossFit
Warm-up
Optional Warm Up
2 Rounds
:40 on / :20 off on each exercise
– Flutter Kicks
– Planche Press
– Tap Crunches
– Floor Thrusters with Knee Push-Up
– Hollow to Arch Roll
Weightlifting
12 MIn E2MOM
2 Hang Power Snatch
2 Over Head Squat
2 Snatches
@75% 1 RM Hang Power Snatch
Hang Power Snatch
Overhead Squat
Snatch
Metcon
Mjolnir (5 Rounds for reps)
Fight Gone Bad Style
5 Rounds (24 Mins)
Min 1: Alternating DB Snatches
Min 2: Single Arm Alternating DB Overhead Reverse Lunges
Min 3: Single Arm Alternating DB Cleans
Min 4:Single Arm Alternating DB Over Head Squat
Min 5:REST
RX: 50/35