CrossFit One World – CrossFit
Total Body + Metcon
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 Band glute bridges
20 alternating PVC OH Reverse Lunges
25 Banded face pulls
Strength (5 Rounds for weight)
Every 3min x 5
12 alternating barbell reverse lunges
5 High Box Jumps
heavy as you can on lunges with good form
Conditioning (5 Rounds for time)
5RFT (12min Cap)
20 Cal Row
10 Clean and Jerks 95/65lbs
Accessories (No Measure)
3 sets for quality:
6ea DB step-ups
8ea SL RDL
rest as needed