CrossFit One World – CrossFit
Max Effort Lower
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
adductor rock x 10ea
+
3 sets:
10 lunge jumps
25 Russian KBS
:30s Hollow Hold
Strength (5 Rounds for weight)
Every 3min x 5
Front Squat x 8 reps
single leg box jump x 3ea
Conditioning (AMRAP – Rounds and Reps)
AMRAP 5min
40/30 Cal Row
15 Wall Balls 20/14lbs
10 Box Jumps 24/20″
rest 2min x 2 sets
Accessories (No Measure)
3 sets:
20 Banded glute bridges
10/ea DB Step-Ups