CrossFit One World – CrossFit
Dynamic Effort Lower
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
10 Kip Swings
2 Wall Walks + :20s HS Hold
10 Sumo Good Mornings – barbell
Strength (6 Rounds for weight)
Every 2min x 6
Hang Squat Snatch + Squat Snatch
build to tough complex
Conditioning (AMRAP – Rounds and Reps)
AMRAP 10mins
20/15 Cal Row
12 DB Front Squats 50/35lbs
9 TTB
rest 3min x 2 sets
Accessories (No Measure)
3 sets:
10 Goblet Lateral Lunges
50 Seated band hamstring curls