CrossFit One World – CrossFit
Total Body + Metcon
Warm-up (No Measure)
500m Row
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 banded pull throughs
25 band tricep push-downs
5 Heavy MB Slams
Strength (5 Rounds for weight)
Every 3min x 5
4 Push Press
6 Strict Chin-Ups
Conditioning (5 Rounds for time)
5RFT (15min cap)
200m Run
15 Dual DB Deadlifts 50/35lbs
12 DB Front Rack Reverse Lunges
Accessories (No Measure)
3 sets:
10 alt DB bench press
15 Ring Rows
rest as needed