CrossFit One World – CrossFit
Dynamic Effort Lower
Warm-Up (No Measure)
400m Run
Hamstring stretch x 30s/ea
Adductor rock back x 10ea
+
3 sets:
X-Walk x 10ea
DB SL RDL x 10/ea
Box Jump x 3
Strength (8 Rounds for weight)
Every :90s x 8
2 Clean and Jerks
build in load with good positions
Condtioning (No Measure)
Every 5min x 3
30/20 Cal Bike or 400m Run
10 Burpee Box Jump 24/20″
Accessories (No Measure)
3 sets:
10 DB split squats
20 Band glute bridges