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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – CrossFit
Dynamic Effort Upper
Mobility:
Wall Slides x 15 reps
Groiner with rotation x 10ea
+
3 sets:
5 DB DL – light load
5 DB Strict Press
10 Yoga Push-ups
50 Single unders
Strength (6 Rounds for weight)
Every 90s x 6
3 squat cleans
Build to a tough set
Conditioning (AMRAP – Rounds & Reps)
AMRAP 10mins
5-10-15-20…
TTB
5 Cal Bike or 100m Run between sets
rest 5min
+
AMRAP 10mins
5-10-15-20…
Burpees Over Rower
5 Cal Row between