CrossFit One World – CrossFit
Mobilization and Warm up (No Measure)
Every 1 min for 9 mins, alternating between:
12/9 Row Calories
10 Burpee Bar Touches
*Mobilization Exercise (See below)
*Round 1: Pigeon Stretch, L 20 secs/R 20 secs
*Round 2: World’s Greatest Stretch, L 20 secs/R 20 secs
*Round 3: Thoracic Squat Rotations, 1 min
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Metcon (Time)
4 rounds for time, of:
50 Double Unders/75 Singles
25 Abmat Sit-ups
25 Alternating Dumbbell Snatches, 50/35 lbs
50 Double Unders/75 Singles
Time Cap: 20 Mins
The goal here is to move through the movements smoothly and efficiently. Reduce the load as necessary. The first Open workout is tomorrow.