CrossFit One World – CrossFit
Warm-up
Optional Warm Ups
9 MIn AMRAP
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side
Strength
10 MIN EMOM Odds/Even
Odd: 6 Reps Bent Over Row
Even: 6 Push Press
@80% Of 1 RM Push Press
Bent Over Row
Don’t get mix up with Pend lay Row
Bar doesn’t touch the ground on B.O.R
Push Press
Metcon
Level 1 Brave (Time)
5 Round For Time
25 Russian Kettle Bell Swing 53/35 ( RX+ 70/53 )
10 Hand Release Push Up ( RX+ 5 Handstand Push Ups)
25 Sumo Deadlift High Pull
10 Pull Ups