CrossFit One World – CrossFit
Upper Push/Pull
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
calf/ankle stretch x 30s/ea
+
3 sets:
20 Banded face pulls
10 alternating groiners with rotation
10ea Single arm DB upright row
Power (6 Rounds for weight)
EMOM x 6
2 Split Jerks
SPEED reps, no griding or misses
Strength (5 Rounds for weight)
Every 3min x 5
Close grip bench press x 5 reps
MB Rotation Slam x 10 reps
20lb MB
Conditioning (No Measure)
EMOM x 18 (6ea)
Min 1 – 10 DB Push Press 50/35lbs
Min 2 – 15 TTB
Min 3 – 15/12 Cal Row
Accessories (No Measure)
3 sets:
Barbell curl x 8 reps – 3s lower
Band tricep push-downs x 50 reps