CrossFit One World – CrossFit
Total Body + Metcon
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
pec stretch x 30s/ea
–
3 sets:
25 Russian KBS
20 Alternating glute bridge marches
25 DB lateral raises
Strength (5 Rounds for weight)
Every 3min x 5
8 Romanian Deadlifts
5 seated broad jumps
Conditioning (5 Rounds for time)
5RFT (12min Cap)
15 DB Thrusters 50/35lbs
12 TTB
100m Run
Accessories (No Measure)
3 sets:
10ea DB Rear foot elevated split squats
30 Banded face pulls