CrossFit One World – CrossFit
Conditioning
Warm-up (No Measure)
400m Run
pec stretch x 30s/ea
adductor rock back x 10ea
cat-cow x 10
+
3 sets:
50 Single Unders
20 Banded good mornings
10 yoga push-ups
Conditioning (AMRAP – Rounds and Reps)
AMRAP 10mins @ 80%
15 Strict Pull-ups (done in 5’s)
20 Burpees
Max Cal Row in remaining time
rest 3min x 2 sets
RX+: Muscle-Ups or CTB
+
AMRAP 10mins @80%
15 Dual DB Deadlifts 50/35lbs
50 Double Unders
Max Cal Bike in remaining time
rest 3min x 2 sets
RX+: 70/53lbs