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 Band glute bridges
20 alternating PVC OH Reverse Lunges
25 Banded face pulls
Strength (5 Rounds for weight)
Every 3min x 5
16 alternating barbell reverse lunges
5 High Box Jumps
Lunges are from the rack, bar on your back, heavy as you can
5-10lbs heavier than last week
Conditioning (5 Rounds for time)
5RFT (12min Cap)
20 Cal Row
12 DB Squat Cleans 50/35lbs
10 Push-ups
Accessories (No Measure)
3 sets for quality:
50 seated band hamstring curls
:30s side plank/ea