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 Hang Squat Cleans + 1 Split Jerk
build in load
Conditioning (AMRAP – Rounds and Reps)
5min AMRAP
400m Run
10 Burpee Box Jump Overs 24/20″
Max American KBS 53/35lbs
rest 3min x 2 sets
Accessories (No Measure)
3 sets:
10 DB Skull Crushers
8ea Goblet lateral lunge