CrossFit One World – CrossFit
Max Effort Upper
Warm-up (No Measure)
3 sets:
50ft Lateral Bear Crawl
20 Band pull aparts
5ea MB Rotation Slam
Strength (5 Rounds for weight)
Every 3min x 5
1 Pause Bench Press (2s pause)
12 DB Bent Over Rows – 2 DB’s
Build to heavy single
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12min
2.4.6.8+ DB Power Cleans 50/35lbs
2.4.6.8+ Push-ups
200m Run
add 2 reps to PC & Push-ups each round
Accessories (Checkmark)
3 sets:
20 Banded glute bridges
15 wtd. Sit-ups
rest as needed