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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – CrossFit
Squat + Upper Pull
Warm-Up (No Measure)
Mobility:
Couch stretch x :30s/ea
Banded lat stretch x :30s/ea
+
3 sets:
1min Row or Bike – increase pace per set
10 Jerk Grip OHS
15 Scap Pull-ups
Strength (4 Rounds for weight)
Every 4min x 4
Back Squat x 10 reps – 2s pause
Strict Pull-up x 6 – 3s lower each rep
Conditioning (4 Rounds for time ↓ shorter is better)
4RFT (15min cap)
20 Cal Row
10 Lateral Box Jump Overs 24/20″
15 TTB
Accessories (No Measure)
3 sets:
DB Reverse lunge x 8ea
Hollow hold x :35s