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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – CrossFit
Hinge + Push
Warm-up
Mobility:
Adductor rock back x 10 + 10s hold
Wall Slide x 15 reps
+
3 sets:
1min Bike or Row
25 Banded good mornings
10 Push-ups
Strength (4 Rounds for weight)
Every 4min x 4
Clean Grip RDL x 8 reps – take from rack
DB Bench press x 10 reps
Conditioning (No Measure)
Every 5min x 4
500/400m Row
400m Run
Accessories (No Measure)
3 sets:
25 DB Lateral Raises
25 DB Reverse flys