CrossFit One World – CrossFit
Max Effort Lower
Warm-Up (No Measure)
5min Bike or Row – build in pace
Pigeon stretch x 30s/ea
Couch stretch x :30s/ea
+
3 sets:
25 Band glute bridges
10 groiner with rotation
3 Squat Jumps
Strength (5 Rounds for weight)
Every 3min x 5
Front Squat x 6
DB Squat jump x 5
20lb/15lbs for jumps
Conditioning (AMRAP – Rounds & Reps)
AMRAP 10mins
375/300m Row
15 Wall Balls 20/14lbs
rest 5min
+
AMRAP 10mins
12 Cal Bike
200ft Shuttle Run
Accessories (No Measure)
3 sets:
50 Banded face pulls
12ea Side plank hip lifts