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
1 Clean Pull + 1 Squat Clean + 1 hang clean
build in load
Conditioning (5 Rounds for time)
Every 3min x 5
200m Run
20 Alt DB Snatches 50/35lbs
10 Hand release push-ups
Accessories (No Measure)
3 sets:
12 DB Skull Crushers
10ea Goblet lateral lunge