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
5ea MB Rotation Throws – against wall
Strength (5 Rounds for weight)
Every 3min x 5
3 Close-grip bench press
8ea SA DB Row
Build to 3RM
Conditioning (No Measure)
Every 3min x 5
15/12 Cal Row
10 Burpees over rower
9 TTB
Accessories (No Measure)
3 sets:
50 Seated band hamstring curls
20 DB Lateral Raises