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CrossFit – Tue, Apr 21

CrossFit One World – CrossFit

Max Effort Lower

Warm-Up (No Measure)

500m Row

Couch stretch x 30s/ea

Ankle/Calf stretch x 30s/ea

+

3 sets:

10 Kip Swings

20 banded good mornings

30 shoulder taps

Strength (5 Rounds for weight)

Every 3min x 5

Front Squat x 4 reps

DB Bent Over Row x 10 reps

build to 4RM

Conditioning (4 Rounds for time)

4RFT (15min Cap)

400m Run

20 Wall Balls 20/14lbs

15 TTB

Accessories (No Measure)

3 sets:

10ea DB Single leg rdl

10ea goblet side lunge

rest as needed

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