CrossFit One World – CrossFit
Max Effort Upper
Warm-Up (No Measure)
500m Row
pec stretch x 30s/ea
Band lat stretch x 30s/ea
+
3 sets:
25 Banded face pulls
10 MB Rotation Slams
20 DB Skull Crushers
Strength (5 Rounds for weight)
Every 3min x 5
4 Close Grip Bench Press
10/ea DB Single arm Row
Conditioning (5 Rounds for time ↓ shorter is better)
5RFT (15min Cap)
25/20 Cal Bike or 400m Run
16 Alt DB Snatches 50/35lbs
Accessories (No Measure)
3 sets:
25 DB Reverse Flys
15 Barbell curls