CrossFit One World – CrossFit

Mobilization and Warm up (No Measure)

Every 1 min for 9 mins, alternating between:

12/9 Row Calories

10 Burpee Bar Touches

*Mobilization Exercise (See below)

*Round 1: Pigeon Stretch, L 20 secs/R 20 secs

*Round 2: World’s Greatest Stretch, L 20 secs/R 20 secs

*Round 3: Thoracic Squat Rotations, 1 min

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Metcon (Time)

4 rounds for time, of:

50 Double Unders/75 Singles

25 Abmat Sit-ups

25 Alternating Dumbbell Snatches, 50/35 lbs

50 Double Unders/75 Singles

Time Cap: 20 Mins

The goal here is to move through the movements smoothly and efficiently. Reduce the load as necessary. The first Open workout is tomorrow.