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
6 Romanian Deadlifts
5 seated broad jumps
5-10lbs heavier than last week
Conditioning (5 Rounds for time)
5RFT (12min Cap)
15 DB Push Jerks 50/35lbs
12 Cal Bike or 200m Run
Accessories (No Measure)
3 sets:
30 MB Russian Twist
40 Banded face pulls