CrossFit One World – CrossFit
Total Body Lift + Short Metcon
Warm-Up (No Measure)
500m Row
+
3 Rounds:
25 glute bridges
20 Reverse Lunge + Twist
5 Jump Squats
Strength (5 Rounds for weight)
Every 3min x 5
5 Pause Front Squats
5 Box Jumps 24/20″, RX+ 30/24″
build to tough load and height for the day
Conditioning (4 Rounds for time)
4RFT (12min Cap)
20 DB Front Rack Reverse Lunges 50/35
12 Cal Row
10 Burpees
Accessories (No Measure)
3 sets:
25 Banded face pulls
25 DB Reverse fly’s
rest 60s