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Oct 21th

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 Plus 30

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

Complete the Following within the given time

20 Wallballs 20/14 (RX+ 30/20)

20 Med-Ball Overhead Sit Ups

20 Med – Ball Over Head alt Lunges

100m Med Ball Run

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