CrossFit One World – CrossFit
Total Body + Metcon
Warm-Up (No Measure)
2min Jump Rope
Couch stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets
10 Barbell front squats
10 Sumo good mornings
3 Box Jumps
Strength (5 Rounds for weight)
Every 3min x 5
3 Power Cleans
5 Tuck Jumps
build to 3RM
Conditioning (3 Rounds for time)
3RFT (12min cap)
20 DB Step-Ups 50/35lbs 24/20″
15 Cal Row
10 Pull-Ups
Accessories (No Measure)
4 sets:
25 DB Seated Lateral Raises
30 band tricep push-downs
rest 60s