CrossFit One World – CrossFit
Max Effort Upper
Warm-Up (No Measure)
500m Row
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
10 Scap Pull-ups
15 Push-ups
10 MB OH Slams
Strength (5 Rounds for weight)
Every 3min x 5
Push Jerk x 4 reps
DB Plank Row x 16 reps
heavier than last week
()
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12min
300m Row
10 DB Clean and Jerks 50/35lbs
8 Burpees over DB
Accessories (No Measure)
3 sets:
12 DB bench press
25 Band pull aparts