CrossFit One World – CrossFit
Total Body + Metcon
Warm-Up (No Measure)
500m Row
Pec stretch x 30s/side
+
3 rounds:
10 DB Strict Press
25 Banded face pulls
5 MB Slams
Strength (5 Rounds for time)
Every 3min x 5
1 Push Jerk
10 Ring rows with 2/sec pause
build to heavy single
Conditioning (No Measure)
EMOM x 15 (5 rounds each)
Min 1 – 12/10 Cal Bike
Min 2 – 10-12 Pull-ups
Min 3 – 12 Burpee Box Jump Over 24/20″
Accessories (No Measure)
3 sets:
12ea Goblet lateral lunges
25 Banded good mornings
rest 60s