CrossFit One World – CrossFit
Dynamic Total Body + Moderate Metcon
Warm-Up (No Measure)
500m Row
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 band pull aparts
25 DB Floor Press
5 MB OH Throws – against wall
Strength (5 Rounds for weight)
Every 3min x 5
5 Close-grip bench press
8ea SA DB Row
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12mins
20 DB Step-ups 50/35lbs 20/16″
200m Row
10 TTB
Accessories (No Measure)
3 sets:
50 Seated band hamstring curls
20 DB Lateral Raises