CrossFit One World – CrossFit
Max Effort Upper
Warm-Up (No Measure)
400m Run
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
15-20s Chin-up Hold
3 wall walks
25 band pull aparts
Strength (5 Rounds for weight)
Every 3min x 5
Close grip bench x 8 reps
Ring Row x 15 reps
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12min
50 Double unders
10 DB Clean and Jerks 50/35lbs
20 Lunge Jumps
Accessories (No Measure)
3 sets:
SA DB OH Press x 15 reps
Banded face pull x 20 reps
rest as needed