CrossFit One World – CrossFit
Total Body Strength
Warm-up (No Measure)
500m Row
couch stretch x 30s/ea
groiner with rotation x 10
+
3 sets:
DB Z-Press x 15 reps
Glute bridge x 20 reps
Jumping jacks x 30 reps
Strength (8 Rounds for weight)
EMOM x 8
Clean pull + power clean
Strength Part 2 (No Measure)
EMOM x 12
Min 1 – 8 Tng Push Press
Min 2 – 2 Rope Climbs
Min 3 – 100m Sprint
take bar from rack
Conditoning (3 Rounds for time ↓ shorter is better)
3RFT (10min Cap)
25 Russian KBS 50/35lbs
15 Box Jump step-down 24/20″