CrossFit One World – CrossFit

Warm Up (Checkmark)

-5:00 Row

-Crossover Symmetry Activation

7 Reps Each Movement

-X Row

-X Reverse Fly

-X Pull Down

-X 90/90

-X Scaption

2 sets

10 Hand Release Push Ups

5 Single Arm Bench Press L/R

Pressing Endurance (Weight)

E5MOM 3rds

4 Bench Press 70% to 80%

Rest 45sec

3 to 5 Wall Walks

“If you have a Vest Use it”

Power Endurance (Checkmark)

8rds

10/8 Cal Row

10/8 Cal Bike

10/8 Cal Ski Erg

Rest 1:30

“Goal is to maintain the fastest possible pace across all sets”

Cool Down (Checkmark)

5:00 Slow Walk

1:00 Pigeon Stretch L/R

1:00 Cobra Stretch

1:00 Prayer Stretch