Announcements
+ October Events & Activities +
– No Yoga for the month of October
11th: Breast Cancer Awareness Workout @ 9am
18th: One World Total Competition @ 8am
18th: No Class on Saturday due One World Total Comp
25th: One World Halloween Party (Potluck) @ 7pm
CrossFit One World – CrossFit
Total Body + Metcon
Warm-Up (No Measure)
400m Run
Couch stretch x 30s/ea
Pec stretch x 30s/ea
+
3 sets:
25 Russian KBS
25 DB lateral Raises
25 banded face pulls
Strength (5 Rounds for weight)
Every 3min x 5
5 Sumo Deadlift
Triple Broad Jump
()
Conditioning (4 Rounds for time)
4RFT (12min Cap)
10 Thrusters 95/65lbs
12 Pull-Ups
200m Run
Accessories (No Measure)
3 sets:
8ea DB Step-ups
30 MB Russian Twist