500m Row
Couch stretch x 1min/ea
+
3 sets:
20 Banded good mornings
30 Shoulder Taps
3 Broad Jumps
Every 3min x 5
1 Sumo Deadlifts
5 Seated Box Jumps
build to 1RM
3RFT (15min Cap)
27 Cal Row
21 Push Press 50/35lbs
15 TTB or K2E
4 sets:
30 Seated band hamstring curls
20 MB Russian Twist
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 NEW PROGRAM + NEW CYCLE 🔥 We’re officially starting our new Mayhem programming cycle! Expect structured strength, conditioning,…
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 Hang Snatch (12 Min E2MOM 3 Hang Power Snatch 2 Overhead Squat @ 55% of Snatch) Overhead Squat…
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 PARTNER WORKOUT (Time)
