CrossFit – Tue, Dec 2

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:

25 band pull aparts

10 Scap Push-ups

5 MB Rotation Slams

Strength (5 Rounds for weight)

Every 3min x 5

Pause Floor Press x 2

Three point DB Row x 8/ea

take bar out of rack

Conditioning (AMRAP – Rounds and Reps)

Open 13.2

AMRAP 10mins

5 Shoulder to OH 115/75

10 DL

15 Box Jump step-down 24/20″

Accessories (No Measure)

3 sets:

8 DB Arnold Press

12 Ring Rows

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