CrossFit One World – CrossFit
Dynamic Lift + Moderate Metcon
Warm-Up (No Measure)
2min Jump rope
–
3 Rounds:
20 Banded good mornings
3 Wall Walks
5 Squat Jumps
Strength (5 Rounds for weight)
Every 3min x 5
5 RDL’s
3ea Single leg box jumps
build to 5RM
take from rack
Conditioning (4 Rounds for time)
Every 3min x 4
10 Hang Power Cleans 95/65lbs
12 Box Jump Overs 24/20″
15/12 Cal Bike or 200m Run
Rx+ 135/85
Accessories (No Measure)
3 sets:
25 Seated DB lateral Raises
30 Band tricep push-downs
rest 60s