CrossFit One World – CrossFit
Dynamic Effort Upper
Warm-Up (No Measure)
500m Row
Pec stretch x 30s/ea
Banded lat stretch x 30s/ea
+
3 sets:
15 Ring Rows
25 Band tricep push-downs
50ft Lateral Bear Crawl
Strength (6 Rounds for weight)
Every 2min x 6
2 Push Press + 1 Split Jerk
Take bar from rack
Conditioning (5 Rounds for time ↓ shorter is better)
5RFT (15min cap)
200m Run
10 DB Hang Squat Cleans 50/35lbs
15 TTB
Accessories (No Measure)
3 sets:
15 DB Seated Curls
50 Band pull aparts