CrossFit One World – CrossFit
Warm-up
Optional WARM UP
2 Rounds (10 Mins)
:30 on / :30 off
– Mountain Climbers
– Hollow Hold
– Plank Hold
– Superman’s
– Bent Knee Windshield Wipers
Weightlifting
90 Sec for 10 Set (15 Min)
5 Back Squat
@ Body Weight Plus 30
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
Complete the Following within the given time
20 Wallballs 20/14 (RX+ 30/20)
20 Med-Ball Overhead Sit Ups
20 Med – Ball Over Head alt Lunges
100m Med Ball Run