CrossFit One World – CrossFit

Upper Push/Pull

Warm-Up (No Measure)

500m Row

Couch stretch x 30s/ea

calf/ankle stretch x 30s/ea

+

3 sets:

25 Band glute bridges

10 alternating side lunges

:30s HS Hold

Power (6 Rounds for weight)

EMOM x 6

3 Squat cleans

5-10lbs heavier than last week

Strength (5 Rounds for weight)

Every 3min x 5

Strict Press x 4 reps

Strict Chin-up 6-8 reps

build to 4RM

RX+: 5 BMU

Conditioning (4 Rounds for time)

For Time (15mins)

40-30-20-10

Cal Row

20-15-10-5

Burpees over rower

Accessories (No Measure)

3 sets:

Barbell curl x 8 reps – 3s lower

Band tricep push-downs x 50 reps