Skill Work: Wall Balls
All out 1 minute wall ball reps!
men 20 lbs, 10 feet
women 14 lbs 9 feet
Rx+: 30/20 lbs
Weightlifting:Bench Press
12 Minutes to establish a new 1 RM bench press
WOD:
21-18-15-12-9-6-3
Alternating dumbbell snatch 50/35 lb
Goblet squat 50/35 lb
Cap: 20 mins
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up Mobility: Hamstring Stretch x 30s/ea T-spine rotations x 10ea + 3 sets: 25ft SA…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – Hype Hitters Warm up (Checkmark) Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Dynamic Effort Upper Mobility: Wall Slides x 15 reps Groiner with rotation x 10ea + 3 sets: 5…
