CrossFit One World – CrossFit
Deadlift (10 Min E2MOM
5 Deadlift
@ 75% – 80%)
Single Leg RDL (4 Rounds Of 90 Sec (6Mins)
6 Reps Total (3L 3R)
@ DB 20/10)
Goddessmaker (Time)
6 Rounds for Time:
8 Goddessmakers* (2×35/25 lb)
200 meter Run
Rest 2 minutes
*1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)
A Goddessmaker (an extended version of a Man Maker) consists of the following in order: Using Dumbbells, perform a pushup, then a plank row (aka: renegade row) each arm. Jumping the feet to the hands, stand and clean the dumbbells, perform a front squat then a push press. Finally, with the dumbbells overhead, perform a reverse lunge each leg.
Scaling
Intermediate
6 Rounds for Time
8 Goddessmakers (2×25/15 lb)
200 meter Run
Rest 2 minutes
Beginner
6 Rounds for Time
8 Goddessmakers (2×20/10 lb)
200 meter Run
Rest 2 minutes