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