400m Run
+
3 sets:
50ft High Knees
25ft Inch Worms
50ft Butt Kickers
EMOM x 8
Min 1 – 3 Rope Climbs
Min 2 – :40s HS Hold
EMOM x 10 (5rounds each)
Min 1 – 150ft Shuttle Run
Min 2 – 20 WB 20/14
rest 3min
+
EMOM x 10
Min 1 – 15/12 Cal Bike
Min 2 – 15 TTB or K2E
3 sets:
10 DB Hammer Curls
20 MB Russian Twist
rest as needed
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 3 sets: 20 Banded good mornings 50ft High Knee 50ft Butt Kickers 50ft Side Shuffle Gymnastics (No Measure) AMRAP 5min 50 Mountain climbers 15 AB-Mat sit-ups rest 2min + AMRAP 5mins 20 Hollow Rocks 30 MB Russian Twist Conditioning (No Measure) For Quality (15min…
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
