CrossFit One World – CrossFit
Dynamic Effort Lower
Warm-up (No Measure)
400m Row
couch stretch x 30s/ea
adductor rock back x 10ea
+
3 sets:
10 Kip Swings
2 Wall walks + :10s HS Hold
10 Sumo Barbell good mornings
Strength (5 Rounds for weight)
Every 2min x 5
3 Hang Squat Snatch
Conditioning (4 Rounds for time)
4RFT (12min)
300m Row
50ft DB OH Walking Lunges 50/35lbs
12 Lateral Box Jump Overs 24/20″
Accessories (No Measure)
4 sets:
30 Banded glute bridges
50 Band hamstring curls