CrossFit – Fri, Jul 11

CrossFit One World – CrossFit

Total Body + Metcon

Warm-Up (No Measure)

2min Jump Rope

Couch stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets

10 Barbell front squats

10 Sumo good mornings

3 Box Jumps

Strength (5 Rounds for weight)

Every 3min x 5

3 Power Cleans

5 Tuck Jumps

build to 3RM

Conditioning (3 Rounds for time)

3RFT (12min cap)

20 DB Step-Ups 50/35lbs 24/20″

15 Cal Row

10 Pull-Ups

Accessories (No Measure)

4 sets:

25 DB Seated Lateral Raises

30 band tricep push-downs

rest 60s

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