CrossFit One World – CrossFit
Max Effort Lower
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
Adductor rock back x 10ea
cat-cow x 8
+
2 sets:
20 hanging Knee tucks
20 Band glute bridges
5 Box Jumps
Strength (4 Rounds for weight)
Every 4min x 4
Back squat x 10 reps
Strict Pull-up x 6-8 reps
wtd pull-ups if possible
build in load on squats
Conditioning (3 Rounds for time ↓ shorter is better)
3RFT (12min cap)
500/400m Row
25 Wall Balls 20/14lbs
Accessories (No Measure)
3 sets:
8 DB split squats
:30s Hollow Hold