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
1 Front Box Squats
5 DB Squat Jumps
set box/bench at parallel
DB load
men 30lbs
women 25lbs
Conditioning (Time)
“Heavy Fran”
For Time (12min cap)
21-15-9
Thrusters 135/95lbs
Pull-ups
Accessories (No Measure)
3 sets:
12ea DB Split-Squats
30 Seated band hamstring curls