CrossFit One World – OW Fit
11:00 AM 320-852-359
06:30 PM- 318-038-092
Password:
07:35 PM ROMWOD 158-550-181
WARM UP
3 Rounds
50 Jumping Jacks
10 Pass Throughs with rope or Arm Circles Forward/Back
20 Lateral Lunges
10 Shoulder Taps
6 Pike Push Ups
EMOM of the Day
EMOM for 10 Minutes
10 Dumbbell Floor Press
Zoom Workout
ZOOM: Metcon (5 Rounds for reps)
5 ROUNDS x AMRAP 3 MINUTES
60 Double Unders or 120 Single Unders or 60 Lateral Hops over Dumbbell
20 Jumping Lunges
Max Rounds of DB “Macho Man”
(3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead
Rest 1 Minute Between Rounds