CrossFit One World – CrossFit
Total Body + Metcon
Warm-up (No Measure)
500m row
couch stretch 1min/ea
+
3 sets:
25 goblet squats
20 alternating reverse lunges – bw
20 V-ups
Strength (5 Rounds for weight)
Every 3min x 5 sets
3 Front Squats
5ea SL Box Jump
build to 3RM
Conditioning (No Measure)
EMOM x 16 (4 rounds each)
Min 1 – 10 Dual DB Snatches 50/35lbs
Min 2 – 50 Double Unders
Min 3 – 20 WB 20/14lbs
Min 4 – 10 Pull-Ups
Accessories (No Measure)
3 sets:
25 banded glute bridges
25 band pull aparts