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CrossFit – Thu, Dec 4

CrossFit One World – CrossFit

Dynamic Effort Lower

Warm-Up (No Measure)

500m Row

Banded hamstring stretch x 30s/ea

Banded lat stretch x 30s/ea

+

3 sets:

25 banded good mornings

20 alternating reverse lunges

20 pogo hops

Strength (5 Rounds for weight)

Every 3min x 5

3 Muscle Snatches

5 Kneeling jumps or Broad jumps

stay explosive on snatches

Conditioning (5 Rounds for time)

5RFT (15min Cap)

Nautical Nancy

500m Row

15 OHS 95/65lbs

Accessories (No Measure)

4 sets:

25 Band glute bridges

25 seated band hamstring curls

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