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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – CrossFit
Squat + Upper Pull
Warm-Up (No Measure)
Mobility:
Couch stretch x :30s/ea
Banded lat stretch x :30s/ea
+
3 sets:
1min Row or Bike – increase pace per set
10 Jerk Grip OHS
15 Scap Pull-ups
Strength (4 Rounds for weight)
Every 4min x 4
Back Squat x 8 reps – 2s pause
Strict Pull-up x 4 – 3s lower each rep
add weight to pull-ups if possible
Conditioning (3 Rounds for time ↓ shorter is better)
3RFT (15min Cap)
Heavy Helen
400m Run
21 American KBS 70/53lbs
12 CTB