CrossFit One World
Try for Free
Start Now

CrossFit – Sat, May 4

Announcements

The Friday CrossFit 715pm class has been discontinued. The class has been replaced by the Active Recovery class for Friday @715pm going forward. This class will be instructed by Coach Pai. All members welcome!

Competitors class starts this Saturday with Coach John @11am. This class is recommended for you if you are high level athlete, plan to compete, do the CrossFit open or work up to RX movements. Accept the challenge and show up!

CrossFit One World – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

Partner A:

5 pull ups

10 push ups

15 squats

Partner B:

400m run

Switch after the run.

Score is rounds and reps

Optional

4 Rounds

10 Reps – Dumbbell Arnold Press

10 Reps – Dumbbell Reverse Bicep Curl

10 Reps – Dumbbell Bent-Over Row to Triceps Kickback

10 Reps – Dumbbell Bent-Over Fly

Search

Popular Posts

  • CrossFit – Fri, Aug 14

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…

  • CrossFit – Thu, Aug 13

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…

  • CrossFit – Wed, Aug 12

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…

Categories

Archives

Tags