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
25 DB Z-Press
Power (5 Rounds for weight)
EMOM x 5
3 Squat cleans
5-10lbs heavier than last week
Strength (5 Rounds for weight)
Every 3min x 5
Close Grip Bench Press x 3 reps
Rope Climb x 2 reps
Conditioning (No Measure)
EMOM x 15 (5ea)
Min 1 – 15/12 Cal Row
Min 2 – 5 Wall Walks
Min 3 – 15 American KBS 53/35lbs
Accessories (No Measure)
3 sets:
Barbell curl x 8 reps – 3s lower
Band tricep push-downs x 50 reps