CrossFit One World – CrossFit
Dynamic Effort Upper
Warm-up (No Measure)
500m Row
couch stretch x 30s/ea
groiner with rotation x 10
+
3 sets:
DB Z-Press x 15 reps
Glute bridge x 20 reps
Jumping jacks x 30 reps
Strength (No Measure)
EMOM x 12
Min 1 – 6 Tng Push Press
Min 2 – 3 Rope Climbs
Min 3 – 125/100m Row Sprint
take bar from rack
Conditoning (4 Rounds for time ↓ shorter is better)
4RFT (12min cap)
200m Run
20 TTB
Accessories (No Measure)
3 sets:
20 DB Hammer Curls
50 Seated band hamstring curls