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)
A: EMOM x 8
Front Squat x 3 reps
RX: 135/85
RX+: 225/105lbs
+
B: EMOM x 6
Power Clean x 2
RX: 155/105
RX+: 245/125
Conditioning (4 Rounds for time)
4RFT (15min Cap)
500/400m Row
10 Burpees over rower
Accessories (No Measure)
3 sets:
8 Goblet Lateral Lunges
50 Seated band hamstring curls