CrossFit One World – CrossFit
Dynamic Effort Lower
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
Ankle stretch x 30s/ea
+
3 sets:
15 goblet squats
20 banded good mornings
3 squat jumps
Strength (5 Rounds for weight)
Every 2min x 6
3 Hang Power Snatches
build to 3RM
Strength EMOM (No Measure)
EMOM x 12 (6ea)
Min 1 – 50-75 Double or Single Unders
Min 2 – 20 Wall Balls
rest 3min
+
EMOM x 12 (6ea)
Min 1 – 100m Sprint
Min 2 – 15 TTB
Accessories (No Measure)
3 sets:
8ea DB Split Squat
12 DB Hip Thrust
rest as needed