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
5 Hang Power Cleans
5 Tuck Jumps
build to 5RM
Conditioning (3 Rounds for time)
3RFT (10min cap)
15 TTB
12 DB Front Squats 50/35lbs
200m Run or 12 Cal Bike
Accessories (No Measure)
3 sets:
25 DB Shrugs
25 band tricep push-downs
rest 60s