CrossFit One World – CrossFit
Max Effort Upper
Warm-Up (No Measure)
400m Run
banded lat stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
50ft Bear Crawl
25 Band pull-aparts
25 DB Lateral Raises
Strength (5 Rounds for weight)
Every 3min x 5
Strict Press x 5 reps
Pull-ups x 6-8
RX+ Weighted Pull-ups
Conditioning (3 Rounds for time)
3RFT (12min Cap)
20 Pull-ups
20 Burpees
100 Double or Single Unders
Accessories (No Measure)
3 sets:
12 DB SA Shoulder Press
50 Banded face-pulls