CrossFit One World – CrossFit
Skill
Plate Pistol Touchdown/Box Pistol Touchdown/Pistol Work (EMOM x 10)
Start with proper pistol technique standing on a 45 lb plate and work your way up to a box.
– “Touchdown” technique is sitting in proper pistol technique from a height and touching your HEEL to the ground with toes pointing up.
– Start with 45 lb plate and stack a second before moving to a box
– Shoot for 3-5 reps a minute each leg
– If you have pistols, work pistols 5 reps each leg a minute
Strength
Deadlift (E2MOM x 5 at 70 – 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 MIN AMRAP:
– 15/12 Calorie Row
– 5 Deadlifts (225/155)
– 20 Push-Ups