CrossFit One World – CrossFit
Max Effort Lower
Warm-Up (No Measure)
400m Row
Couch stretch x 30s/ea
adductor rock back x 10ea
+
3 sets:
15 Jerk Grip OHS
20 Glute bridges
3 Broad Jumps
Front Box Squats (5 Rounds for weight)
Every 3min x 5 set
4 Front Box Squats
3ea SL Box Jumps
build to 4RM, pause for 2s on the box/bench
sit at parallel
Conditioning (4 Rounds for time ↓ shorter is better)
4RFT (12min cap)
12 Dual DB Deadlifts 50/35lbs
20 Lunge Jumps
200m Run
Accessories (No Measure)
3 sets:
50 Seated band hamstring curls
12 DB Skull Crushers