CrossFit One World – CrossFit
Dynamic Effort Lower
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
+
3 sets:
20 alternating reverse lunges
25 Banded good mornings
5 Broad Jumps
Strength (5 Rounds for weight)
Every 2min x 5
3 Hang Power Cleans
Conditioning (AMRAP – Rounds and Reps)
AMRAP 7min x 2 sets
10 SA KB Snatches L 53/35lbs
40 Double Unders
10 SA KB Snatches R 53/35lbs
rest 3min between sets
Accessories (No Measure)
3 sets:
12ea DB Step-Ups
25 Banded glute bridges
rest as needed