CrossFit One World – CrossFit
Max Effort Lower
Warm-Up (No Measure)
5min Bike/Row
Couch stretch x 30s/ea
+
3 sets:
15 Banded good mornings
20 alternating reverse lunges
20 Pogo Hops
Strength (5 Rounds for weight)
Every 3min x 5
3 Back Squats
5 Broad jumps
Conditioning (AMRAP – Rounds and Reps)
AMRAP 5mins @ high effort
10 American KBS 53/35lbs
12 Box Jumps 24/20″
rest 3min
+
AMRAP 5mins @high effort
20 Wall Balls 20/14lbs
10 TTB
Accessories (No Measure)
3 sets:
8 DB reverse lunges
15ea SL Glute bridge