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
20 Alternating glute bridge marches
25 DB lateral raises
Strength (5 Rounds for weight)
Every 3min x 5
4 Romanian Deadlifts
5 seated broad jumps
Conditioning (5 Rounds for time)
5RFT (12min Cap)
15 Cal Row
12 Thrusters 95/65lbs
9 TTB
Accessories (No Measure)
3 sets:
6ea DB Rear foot elevated split squats
50 Banded face pulls