For time:
400 m Run
21 Pull-ups
21 Wall Balls 20/14#
400 m Run
15 Pull-ups
15 Wall Balls 20/14#
400 m Run
9 Pull-ups
9 Wall Balls 20/14#
400 m Run
20 min cap
3 rounds:
20 sec Forearm Plank
10 sec Rest
20 sec Side Plank Forearm Right
10 sec Rest
20 sec Forearm Plank
10 sec Rest
20 sec Side Forearm Plank Left
10 sec Rest
CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 15 Ring Rows 25 Band tricep push-downs 50ft Lateral Bear Crawl Strength (6 Rounds for weight) Every 2min x 6 2 Push Press + 1 Split Jerk Take bar from…
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Row Couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 15 Jerk Grip OHS 20 Glute bridges 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 set 3 Front Box Squats 3ea SL Box Jumps build to…
