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
5 Hang Power Cleans
Conditioning (3 Rounds for reps)
AMRAP 5mins x 3
30/20 Cal Row
10 lateral box jump overs 24/20″
Max Russian KBS in remaining time 70/53lbs
rest 2min
“Coach Zoé Birthday 🎂 Wod” (AMRAP – Rounds)
19min Amrap
1 Clean & Jerk 205/155
8 Wall Balls 30/20
7 Chest To Bar
200m Run
“If you can’t do the weight required, find a challenging weight. You have the option to do either Workout. They are both the same time. Enjoy 😊
Accessories (No Measure)
3 sets:
8ea DB Step-Ups
20 Banded glute bridges
rest as needed