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:
50ft Bear Crawl
10 banded pass throughs
10 MB Throws against wall
Strength (5 Rounds for weight)
Every 3min x 5
1 Strict Press
6-8 Strict pull-ups
build to 1RM
Conditioning (4 Rounds for time)
4RFT (12min Cap)
10 Power Cleans 115/85
15 Push-ups
50 Double Unders or Singles
Accessories (No Measure)
50-40-30
Banded Face Pulls
Band tricep push-downs