Home Workout
WOD: 4 Rounds for Time
10 Plank Jacks
10 Squat Jacks
10 Pike push ups
10 Bike Crunches
WOD: 15 Min AMRAP
30 Jumping squats
50 Shoulder taps
30 Dips on Chair/Bench
20 Up downs/Sprawls
30 Mummies
20 Mt Climbers
Explode at the top of jumping squats.
Happy Birthday K-9 213
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…
