CrossFit One World – CrossFit
Dynamic Effort Lower
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
25 Jerk Grip OHS
20 Banded good mornings
:30s Hollow Hold
Strength (5 Rounds for weight)
Every 3min x 5
5 Snatch Pulls
5ea SL Box Jump
build to 5RM, stay explosive on pulls
Conditioning (3 Rounds for time)
For Time (10min cap)
21-15-9
American KBS 53/35lbs
Burpees
200m after each round
Accessories (No Measure)
3 sets:
10ea DB Step-Ups
25 Band glute bridges