CrossFit One World – CrossFit
Max Effort Upper
Warm-up (No Measure)
400m run
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 band pull aparts
10 Scap Push-ups
5 MB Rotation Slams
Strength (5 Rounds for weight)
Every 3min x 5
Pause Floor Press x 2
Three point DB Row x 8/ea
take bar out of rack
Conditioning (AMRAP – Rounds and Reps)
Open 13.2
AMRAP 10mins
5 Shoulder to OH 115/75
10 DL
15 Box Jump step-down 24/20″
Accessories (No Measure)
3 sets:
8 DB Arnold Press
12 Ring Rows