Core: Tabata Alternating L-Sit Hold and Hanging Strict Knee Raises
Weightlifting: Deadlift
E2MOM 10 minutes of 2 DLs at 90% of your 1 rep max. Alternate with Strict Pull Ups or 2-3 bar muscle ups
WOD: AMRAP in 10 Minutes
9-15-21-27-33-39…etc *
*increase reps by 6 each round
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 200m Easy Run (on today’s route) Then Into… 1 ROUND 20m A-Skips 20m High Knees 20m Butt Kicks Banded 7’s :20 Hollow Hold Then Into… 2 ROUNDS 5 Ring Rows 5 Push-Ups (Athlete’s Level) Finish With… 100m Run Build-Up (finish at planned mile pace) Workout…
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Jump Rope (singles, mix in a few doubles) Then Into… 2 ROUNDS 10 Box Step-Ups (alternating) 10 Hip Circles (each direction) 10 Glute Bridges 8 Air Squats (3-second lower) Then Into… 2 ROUNDS :20 Jump Rope Drills (single-leg hops, then high knees) :30…
