CrossFit – Wed, May 13

CrossFit One World – CrossFit

Max Effort Upper

Warm-Up (No Measure)

400m Run

banded lat stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets:

50ft Bear Crawl

25 Band pull-aparts

25 DB Lateral Raises

Strength (5 Rounds for weight)

Every 3min x 5

Floor Press x 4 reps

Pull-ups x 4-6

RX+ Weighted Pull-ups

Conditioning (4 Rounds for time)

4RFT (15min Cap)

2 Rope Climbs

15 Shoulder to OH 115/85lbs

30 Russian KBS 70/53lbs

RX+: 135/115lbs

Accessories (No Measure)

3 sets:

10 DB Skull Crushers

50 Banded face-pulls

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