CrossFit One World – CrossFit
Total Body + Metcon
Warm-Up (No Measure)
3 sets:
15 Cal Bike or 20 Cal Row
10m HS Walk or :30s HS Hold
10 alternating lateral lunges
Strength (5 Rounds for weight)
Every 3min x 5
8 Snatch Grip RDL
3 Broad Jumps
build to 8RM
take from rack
Conditioning (4 Rounds for time)
4RFT (12min Cap)
50ft DB Walking Lunges 50/35lbs
10 CTB
75 Double unders or 100 Singles
RX +: 3-5 Muscle-Ups
Accessories (No Measure)
3 sets:
25 Seated DB Lateral Raises
30 Band tricep push-downs
rest 60s