CrossFit One World – CrossFit
Conditioning
Warm-up (No Measure)
400m Run
pec stretch x 30s/ea
adductor rock back x 10ea
cat-cow x 10
+
3 sets:
50 Single Unders
20 Banded good mornings
10 yoga push-ups
Conditioning (AMRAP – Rounds and Reps)
AMRAP 10mins @ 80%
200m Run
3 Wall Walks
10 Alt DB Snatches 50/35lbs
rest 5min
+
AMRAP 10mins @80%
15/12 Cal Bike
10 DB Reverse Lunges 50/35lbs
5 Box Jump Step-Down 24/20″
Core Work (No Measure)
3 sets:
20 weighted sit-ups
10ea side-plank rotations
rest as needed