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:
25 DB Z-Press
25 Band pull aparts
50ft bear crawl or HS Walk
Strength (5 Rounds for weight)
Every 3min x 5
4 Barbell Strict Press
12 DB Plank Row
build to 4RM
Conditioning (AMRAP – Rounds and Reps)
AMRAP 7mins
300m Row
10 Burpee Box Jump Over 24/20″
10 CTB or BMU
rest 3min
+
AMRAP 7mins
15/12 Cal Bike
10 DB Push Press 50/35lbs
3 Wall Walks
Accessories (No Measure)
3 sets:
12 DB Hammer Curls
50 Band OH Tricep extensions