CrossFit One Way – CrossFit


Metcon (Time)

For time: 5 Rounds

400m Run/1 Parking lot Run

20 Jumping plyo lunge

10 Flying Superman Pushup

20 Single Leg Hip Thrust (10 each leg)
Perform a jumping lunge and return feet back to same position when landing. It’s a plyo lunge! Scale Lunge by performing Alt jumping lunges.

Scale superman pushups by performing an explosive pushup.

Perform 10 hip thrust on one leg first then last 10 on other leg.

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