CrossFit One World – CrossFit
Warm-up
Optional WARM UP
2 Rounds (10 Mins)
:30 on / :30 off
– Mountain Climbers
– Hollow Hold
– Plank Hold
– Superman’s
– Bent Knee Windshield Wipers
Weightlifting
90 Sec for 10 Set (15 Min)
5 Back Squat
@ Body Weight
or 65% Of Body Weight
Back Squat
Keep in mind we are entering a new program focus on range of motion.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
25 Meter Walking Lunges 50/35
10 Wallball 20/14
25 Meter Walking Lunges
10 DB Deadlift
Aim for more than 3-4 Rounds