CrossFit One World – CrossFit
Max Effort Upper
Warm-Up (No Measure)
500m Row
Pigeon stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
15 DB Lateral Raises
15 Kip swings
30 Shoulder taps
Conditioning (3 Rounds for time ↓ shorter is better)
For Time (10min cap)
21-15-9 (18-12-6)
DB Push Press 50/35lbs
Cal Row
Accessories (No Measure)
3 sets:
DB Skull crusher x 15 reps
Band pull apart x 25 reps
Strength (5 Rounds for weight)
Every 3min x 5
Pause Bench Press x 6
DB Bent over row x 10
2s pause