CrossFit One World – CrossFit
Split Squats (Every 2 mins for 4 Sets
8 reps on each leg Bulgarian Split Squat @ 30X1 tempo)
Reminder that 30X1 tempo is:
3 seconds down
0 second pause at bottom
X explode up
1 second pause at top
If bulgarian split squat cannot be performed, sub lunges
Metcon (Time)
For time:
1000 Meter Row
75 Kettlebell Swings (50/35)
50 Front-Racked Kettlebell Walking Lunges (switch sides as you wish)
75 Air Squats
1000 Meter Row