Announcements
+ Feb Events & Activities +
21st: Havana Casino Night Party @ 8:00PM
27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM
CrossFit One World – CrossFit
Max Effort Upper
Warm-Up (No Measure)
500m Row
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
10 Scap Pull-ups
20 band tricep extensions
10 MB OH Slams
Strength (5 Rounds for weight)
Every 3min x 5
Push Jerk x 3 reps
DB Plank Row x 12 reps
()
Conditioning (5 Rounds for time)
For Time (15min Cap)
50-30-20
Double Unders
Sit-ups
into
5RFT
10 TTB
10 Push-ups
Accessories (No Measure)
3 sets:
15 DB Skull Crushers
30 Band pull aparts