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CrossFit – Mon, Apr 6

CrossFit One World – CrossFit

Max Effort Upper

New training cycle starting today!

Warm-Up (No Measure)

pec stretch x 30s/ea

lat stretch x 30s/ea

+

3 sets:

200m Run

3 Wall Walks

10 Kip Swings

Strength (5 Rounds for weight)

Every 3min x 5

Push Press – 4 Reps

Rope Climb – 2 reps

build to 4RM

Conditioning (AMRAP – Rounds and Reps)

AMRAP 5min

2-4-6-8-10

Burpees over rower

5 Cal Row between each round

rest 2min

+

AMRAP 5mins

100m Run

2 Wall Walks

Accessories (No Measure)

3 sets:

15 DB Upright Rows

50 Band Tricep Push-Downs

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