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
25 DB Z-Press
25 band pull aparts
Strength (5 Rounds for weight)
Every 3min x 5
3 Hang Squat Cleans
5 Box Jumps
Build to 3RM
Conditioning (AMRAP – Rounds and Reps)
AMRAP 4mins x 3
30 Alt DB Snatches 50/35lbs
Max Push-ups in remaining
rest 30s between rounds
Accessories (No Measure)
3 sets:
50 Band tricep push-downs
20 Bent over DB Reverse Flys