CrossFit One World – CrossFit
Total Body + Metcon
Warm-up (No Measure)
500m Row
Couch stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 PVC Jerk Grip OHS
25 banded good mornings
15 V-Ups
Strength (5 Rounds for weight)
Every 3min x 5
3 Front Box Squats
5 DB Squat Jumps
set box/bench at parallel
DB load
men 25lbs
women 20lbs
Conditioning (4 Rounds for time)
4RFT (12min Cap)
15 DB Push Press 50/35lbs
12 Cal Bike
9 AB-Mat sit-ups
Accessories (No Measure)
3 sets:
10ea DB Split-Squats
25 Seated band hamstring curls