Warm up: 12 min EMOM
1 – 30 sec hollow hold
2 – L side plank
3 – R side plank
Weightlifting: Snatch 6xE2MOM
1 Power Snatch + 1 Snatch @ 90%+
WOD: 12 Min AMRAP
20 L- DB Cluster 50/35
20 DB FR Lunge
20 R- DB Cluster
20 DB FR Lunge
*USE ONLY ONE DB FOR THE WORKOUT
RX+
12 Min AMRAP
20 L- DB Cluster 50/35
20 DB OH Lunge
20 R- DB Cluster
20 DB OH
Lunge
*USE ONLY ONE DB FOR THE 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) 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…
