Skills: For 12 minutes rotate between
tabata beat swing
tabata swing to L/knees to elbow
tabata toes to bar
Coach’s note: do not do a full set of tabata of beat swing, then move on to next, instead perform a beat swing, then swing to L then toes to bar, then start back at beat swing.
Stength: 10-8-6-4-2 Shoulder Press + Strict Press
Work to a heavy weight, but not a 2RM
WOD: 5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 pull-ups
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 Squat + Upper Pull Warm-Up (No Measure) Mobility: Couch stretch x :30s/ea Banded lat stretch x :30s/ea +…
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…
