CrossFit One World – CrossFit
Dynamic Effort Upper
Warm-Up (No Measure)
400m Row
Pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
3 Wall Walks
Band pull-apart x 25 reps
Med Ball Slam x 10 reps
Strength (6 Rounds for weight)
Every 2min x 6
1 Power Snatch + 2 Hang Squat Snatch
No Misses
Conditioning (5 Rounds for time ↓ shorter is better)
Every 3min x 5
15/12 Cal Row
10 Burpees Box Jump Overs 24/20″
12 TTB
cap each round at 2mins
Accessories (No Measure)
3 sets:
12 DB Floor Press
12 Ring Rows