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CrossFit – Mon, Oct 20

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 PVC Jerk Grip OHS

25 banded good mornings

15 V-Ups

Strength (5 Rounds for weight)

Every 3min x 5

1 Front Box Squats

5 DB Squat Jumps

set box/bench at parallel

DB load

men 30lbs

women 25lbs

Conditioning (Time)

“Heavy Fran”

For Time (12min cap)

21-15-9

Thrusters 135/95lbs

Pull-ups

Accessories (No Measure)

3 sets:

12ea DB Split-Squats

30 Seated band hamstring curls

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