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 Z Press
25 Banded face pulls
10 MB Rotation Slams
Strength (5 Rounds for weight)
Every 3min x 5
3 Strict Press
6-8 Strict pull-ups
Conditioning (Time)
For Time (12min Cap)
15-12-9
Power Clean 115/85
Box Jump Step-Down 24/20″
rest 3min
12-9-6
Power Snatch 95/65
Box Jump Step-Down 24/20″
score is total time including rest
Accessories (No Measure)
50-40-30
Banded Face Pulls
Band tricep push-downs