One Way Fit Camp


CrossFit One Way – One Way Fit Camp

Metcon (No Measure)

Lets Split up into two Groups today

Group A- Pullups with a 3 second chin over bar hold and a 5 second negative, reset and start again

Group B- Jump rope work

Group A- Plated Bear cone to cone walk

Group B- Wall Squat Hold

**** penalty of 3 pushups and 3 situps per everytime the plate is dropped to the floor*****

3 Rounds 40/20

Group A- Renegade rows

Group B- Burpee Med Ball Slams

Group A- Kneeling curl and press

Group B- Medball squat, toss and broad jump

LUNG CRUSHER — 4 rounds

pair up into two’s

20second sprint on the assualt bike, with no rest, suicide run. Rest until its your turn again.

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