CrossFit One World – CrossFit
Dynamic Effort Lower
Warm-Up (No Measure)
Couch stretch x 30s/ea
Pigeon stretch x 30s/ea
+
3 sets:
200m Run
10 OHS
10ea Barbell single leg RDL
Strength (5 Rounds for weight)
EMOM x 10 (5ea)
Min 1 – 12 Barbell Front Rack Reverse Lunges – take bar from rack
Min 2 – 10 Box Jumps 30/24″
increase load per set on lunges
Conditioning (5 Rounds for time)
5RFT (15min cap)
15/12 Cal Bike or 200m Run
20 Wall Balls 20/14lbs
10 Push-ups
Accessories (No Measure)
4 sets:
15 V-Ups
50 banded face pulls