CrossFit One World – CrossFit
Total Body Strength
Warm-Up (No Measure)
500m Row
Pigeon stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
15 Banded good mornings
15 Kip swings
30 Shoulder taps
Strength (4 Rounds for weight)
Every 4min x 4
TnG Deadlift x 10 reps
DB Bench press x 12 reps
build in load but with great mechanics
Condtioning (No Measure)
Every 5min x 3
30/20 Cal Bike or 400m Run
10 Burpees to target
Accessories (No Measure)
3 sets:
DB Step-Up x 10ea
Band pull apart x 25 reps