CrossFit One World – CrossFit
Dynamic Effort Total Body
Warm-Up (No Measure)
400m Run
Couch stretch x 30s/ea
Banded lat stretch x 30s/ea
+
3 sets:
12/10 Cal Row
10 Jerk Grip OHS
10 Barbell good mornings
Strength (7 Rounds for weight)
Every 90s x 7
2 clean pulls + 1 Squat clean
build in load
Conditioning (5 Rounds for time)
Every 3min x 5
200m Run
50ft DB Walking lunges 50/35lbs
3 Wall Walks
Accessories (No Measure)
3 sets:
10 DB Skull Crushers
8ea Goblet lateral lunge