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
6 Push Press
6 Strict Chin-Ups
5-10lbs heavier than last week
Conditioning (5 Rounds for time)
5RFT (10min cap)
200m Run
20 American KBS 53/35lbs
Accessories (No Measure)
3 sets:
12 alt DB bench press
12 Ring Rows
rest as needed