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 Wall Slides
25 Banded face-pulls
25 DB OH Tricep Extensions
Strength (5 Rounds for weight)
Every 3min x 5
5 Pause Bench Press
15 DB bent over rows
2s pause on the bench
Conditioning (4 Rounds for time)
4RFT (12min Cap)
50ft DB walking lunges 50/35lbs
75 Double Unders
10 Box Jump Step-Down 24/20″
Accessories (No Measure)
3 sets:
8ea DB Single arm shoulder press
25 band pull aparts