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:

20 Banded face pulls

10 alternating groiners with rotation

10ea Single arm DB upright row

Power (6 Rounds for weight)

EMOM x 6

2 Split Jerks

SPEED reps, no griding or misses

Strength (5 Rounds for weight)

Every 3min x 5

Close grip bench press x 5 reps

MB Rotation Slam x 10 reps

20lb MB

Conditioning (No Measure)

EMOM x 18 (6ea)

Min 1 – 10 DB Push Press 50/35lbs

Min 2 – 15 TTB

Min 3 – 15/12 Cal Row

Accessories (No Measure)

3 sets:

Barbell curl x 8 reps – 3s lower

Band tricep push-downs x 50 reps