Announcements
+ October Events & Activities +
– No Yoga for the month of October
11th: All Saturday classes will be held at their regular times.
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
Gymnastics + Conditioning
Warm-up (No Measure)
400m Run
adductor stretch x 30s/ea
+
3 sets:
20 alternating glute bridge marches
50ft High knees
:30s Shoulder taps
Core (No Measure)
EMOM x 10
Min 1 – :30s Forearm plank
Min 2 – 50 MB Russian Twist
Conditioning (Time)
For Quality
50-40-30-20-10
Cal Row
20 lunge jumps between sets
20min cap
Accessories (No Measure)
3 sets:
20 Alt DB Hammer Curls
50 Band OH Tricep Extensions