Skill Work:
3 x 10 Ab Roll Outs
Weightlifting:
Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 60%+)
5xE2MOM
1 Power Clean + 1 Clean + 1 Jerk
Start at 60% and work your way up
WOD: 7 Min AMRP
10 S2OH 65/95
10 Cal Row
RX+
7 Min AMRP
10 S2OH 95/135
10 Cal Row
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) EVERY 1:00 (7:00) MIN 1 → :40 Easy Air Bike MIN 2 → 8 Box Step-Ups + 8 Air Squats MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings MIN 4 → :40 Moderate Air Bike MIN 5 → 8 Box Step-Ups…
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…
