CrossFit - Wed, May 13 - CrossFit One World

CrossFit – Wed, May 13

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

Every 3min x 5

Floor Press x 4 reps

Pull-ups x 4-6

RX+ Weighted Pull-ups

4RFT (15min Cap)

2 Rope Climbs

15 Shoulder to OH 115/85lbs

30 Russian KBS 70/53lbs

RX+: 135/115lbs

3 sets:

10 DB Skull Crushers

50 Banded face-pulls

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…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…
CrossFit – Mon, May 11

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 3 sets: 200m Run 25 Band Pull Aparts 15 Push-ups Strength (5 Rounds for weight) Every 2min x 6 4 Clean and Jerks build to 4RM Conditioning (4 Rounds for time) 4RFT (15min) 16 Alt DB Snatches 50/35lbs 10 Lateral Box Jump Overs 24/20″…