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June 16, 2022

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.

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