3 sets:
50ft Bear Crawl
3 Wall Walks
30 Band pull aparts
Every 3min x 5
Pause Bench Press x 5
DB Bent Over Row x 15
2s pause at the bottom of each rep
Every 5min x 3
500/400m Row
10 Push-Ups
10 Alt DB Snatches 50/35lbs
3 sets:
8 DB Z-Press
25 Banded face-pulls
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…
