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:
25 Band glute bridges
10 alternating side lunges
:30s HS Hold
Power (6 Rounds for weight)
EMOM x 6
3 Squat cleans
5-10lbs heavier than last week
Strength (5 Rounds for weight)
Every 3min x 5
Strict Press x 4 reps
Strict Chin-up 6-8 reps
build to 4RM
RX+: 5 BMU
Conditioning (4 Rounds for time)
For Time (15mins)
40-30-20-10
Cal Row
20-15-10-5
Burpees over rower
Accessories (No Measure)
3 sets:
Barbell curl x 8 reps – 3s lower
Band tricep push-downs x 50 reps