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