CrossFit One World – CrossFit
Max Effort Upper
Warm-Up (No Measure)
500m Row
Pec stretch x 30s/ea
cat-cow x 15 reps
+
3 sets:
25ft/ea DB OH Carry
25 Band pull aparts
30s Bar Hang
Strict Press (5 Rounds for weight)
Every 3min x 5
Strict Press x 8 reps
Strict Chin-Up x 5
add weight to pull-up if possible
Conditioning (3 Rounds for time ↓ shorter is better)
For Time (12min cap)
27-21-15 (21-15-9 for ladies)
Cal Row
9-7-5
Wall Walks
Accessories (No Measure)
3 sets:
15 DB Seated Curls
50 Banded face pulls