Start at 70% and work your way up
For Time
800 M. Run
50 Push Ups
50 Weighted Sit Ups (45/25)
800 M. Run
Use plate for weighted sit up
Strength:
EMOM for 10 Mins
Min 1 – 10 DB Hang Power Snatch Right Arm
Min 2- 10 DB Hang Power Snatch Left Arm
Workout for TIME:
50 Skater Hops
25 Push Ups
25 Weighted Sit Ups
50 Wall High Knees
25 Push Ups
25 Weighted Sit Ups
50 Skater Hops
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
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…
