CrossFit One World – CrossFit
Total Body + Metcon
Warm-up (No Measure)
500m Row
Couch stretch x 1min/ea
+
3 sets:
10ea Lateral band walks
10 Barbell good mornings
3 Squat Jumps
Strength (5 Rounds for weight)
Every 3min x 5
1 Deficit DL (stand on 25lb Plate)
10 lunge jumps
build to heavy single
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12mins
5 Pull-ups
7 DB Push Jerk 50/35lbs
9 Cal Row
Accessories (No Measure)
4 sets:
12 DB Skull Crushers
20/ea KB Side-bends
rest as needed