CrossFit One World – CrossFit
Total Body Lift + Short Metcon
Warm-Up (No Measure)
400m Run
+
3 sets
20 Band Pull-Aparts
10 Push-Ups
8 KB Strict Press / arm
10 Ring Rows
20s Wall Walk Hold
Strength (5 Rounds for weight)
Every 3min x 5
5 Bench Press
5 Plyo Push-ups or MB Chest Pass
build to 5RM on bench press
Conditioning (Time)
For Time (9min Cap)
21-15-9:
Hang Power Cleans 95/65lbs
Double Unders x 2
TTB
RX+ – 135/85
Accessories (No Measure)
2 rounds:
10 DB Curls
50 Banded Tricep Push-Downs
30s Dead Bug Hold