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:
15 Overhead Squats
15 band pull aparts
30 shoulder taps
Strength (5 Rounds for weight)
Every 3min x 5
Front Squat x 3 reps
DB Bent Over Row x 8 reps
Conditioning (5 Rounds for time)
5RFT (15min Cap)
15/12 Cal Bike
12 DB Step-ups 50/35lbs
9 TTB
Accessories (No Measure)
3 sets:
10ea DB Single leg rdl
10ea goblet side lunge
rest as needed