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
1 Close-grip bench press
8ea SA DB Row
Build to 1RM
Conditioning (Time)
“ Open 15.5”
For Time (15min cap)
27-21-15-9
Row Cals
Thrusters 95/65lbs
Accessories (No Measure)
3 sets:
50 Seated band hamstring curls
20 DB Lateral Raises