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CrossFit – Thu, Jan 8

CrossFit One World – CrossFit

Dynamic Effort Lower

Warm-Up (No Measure)

500m Row

Couch stretch x 30s/ea

+

3 sets:

20 alternating reverse lunges

25 Banded good mornings

5 Broad Jumps

Strength (5 Rounds for weight)

Every 2min x 5

5 Hang Power Cleans

Conditioning (3 Rounds for reps)

AMRAP 5mins x 3

30/20 Cal Row

10 lateral box jump overs 24/20″

Max Russian KBS in remaining time 70/53lbs

rest 2min

“Coach Zoé Birthday 🎂 Wod” (AMRAP – Rounds)

19min Amrap

1 Clean & Jerk 205/155

8 Wall Balls 30/20

7 Chest To Bar

200m Run
“If you can’t do the weight required, find a challenging weight. You have the option to do either Workout. They are both the same time. Enjoy 😊

Accessories (No Measure)

3 sets:

8ea DB Step-Ups

20 Banded glute bridges

rest as needed

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