CrossFit One World – CrossFit
Total Body + Metcon
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
25 Russian KBS
25 DB Z-Press
25 band pull aparts
Strength (5 Rounds for weight)
Every 3min x 5
5 Hang Squat Cleans
5 Box Jumps
Build to 5RM
Conditioning (AMRAP – Rounds and Reps)
AMRAP 4min x 4 sets
50 Double Unders
15 DB Front Squats 50/35lbs
10 Pull-ups
rest 30s between rounds
Accessories (No Measure)
3 sets:
10 DB Skull Crushers
20 Bent over DB Reverse Flys