CrossFit One World – CrossFit
Total Body + Metcon
Warm-up (No Measure)
500m row
Pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 DB Lateral raises
25 Band pull aparts
10 MB Slams
Strength (5 Rounds for weight)
Every 3min x 5
5 Strict Press
3-5 Strict pull-ups
Conditioning (Time)
For Time (15min Cap)
50-30-20
Double Unders
Sit-ups
then
5 rounds
10 TTB
10 Push-ups
then
20-30-50
Double Unders
Sit-ups
Accessories (No Measure)
50-40-30
Banded Face Pulls
Band tricep push-downs