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Water Polo Strength & Conditioning – Fri, Aug 8

CrossFit One World – Functional Mobility & Strengthening

Metcon (Checkmark)

+ Warm Up

1 Min Easy Row / 1 Min Sprint – 3 Rounds

+ WOD

1. Alternating KB Rows with butt against the wall (Each Side) – EMOM x 4 Rounds

2. Half Kneeling Alternating Strict KB Press – 6 Reps (Each Side) – EMOM x 4 Rounds, Switch legs each round

3. Double KB Hang Power Cleans – 6 Reps, EMOM x 4 Rounds

4. Front Rack Single KB Squats – 4 Reps (Each Side) – EMOM x 4 Rounds

5. Double KB Thrusters – 5 Reps – EMOM x 5 Rounds

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