Condition One CrossFit, Condition One CrossFit 2 – CrossFit

Warm-up (No Measure)

500m row

3 Rounds

10 Front Squats

8 Strict Press

6 Bent over rows

Metcon (No Measure)

Accessory Shoulder Work

COCF2 TRX Work

COCF

Standing Dumbbell External Rotation (light weight)

3×15 2020

Dumbbell Powell Raises

3×15 3030

Metcon (3 Rounds for time)

3x500m row

2 min rest