CrossFit One World – CrossFit
Strength
Tree Trunks (Every 90 Seconds for 10 Rounds)
Bulgarian Split Squat and Single Leg RDL Supersets
Alternating movements every 90 seconds for 10 rounds:
– 10 Split squats L/R
– 10 Single leg RDL w/ KB or DB
Odd Round: Complete 10 split squats on both L/R
Even Round: Complete 10 SLRDL on both L/R
Metcon (AMRAP – Rounds and Reps)
“High Roller”
AMRAP in 21 Minutes:
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Box Jump Overs (24/20)
9 Chest to Bar Pull-ups
In order to hit the proper stimulus today, athletes should choose a weight on the barbell that they could complete 21+ repetitions unbroken and a pull-up variation that they could complete 15+ repetitions unbroken if they needed to.