CrossFit One World – CrossFit
Total Body Training
Warm-up (No Measure)
500m Row
couch stretch x 1min/ea
+
3 sets:
25 Russian KBS
10 alternating reverse lunges
3 box jumps
Strength (5 Rounds for weight)
Every 3min x 5
1 Box Squats
5 DB Squat Jumps
30lbs for men/25lb for women
build to 1RM
Conditioning (Time)
“Jackie”
For Time (12min Cap)
1000m Row
50 Barbell Thrusters 45/35lbs
30 Pull-ups
Accessories (No Measure)
4 sets:
10 DB Hip Thrust
12 alternating Goblet side lunges