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Functional Mobility & Strengthening – Fri, Nov 7

Announcements

+ November Events & Activities +

2nd: Daylight Savings Time @ 1am

2nd: Yoga Classes Will Resume @ 9am

11th: Thank you Veterans! Regular Class Hours

12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class

18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes

27th: Thanksgiving. One Class @ 9am

28th: Black Friday. Free Bring a Friend or Family.

CrossFit One World – Functional Mobility & Strengthening

Warm-up

1000m Row

10 Min Time CAP

Skill Work/Skill Strength Work

5 Part Strength/Skill Work

20 Mins

4 Min EMOM

Hollow Holds w/ 6 Rep TEMPO Chest Press

4 Min EMOM

6 Reps Alternating DB TEMPO Gorilla Rows

(DB touches the ground)

4 Min EMOM

6 Reps Standing Alternating DB Shoulder Press

4 Set of 90Sec

6 Each Side Single Arm Plank DB Rows

Tabata (20 sec work 10 sec Hold)

90 Degree Elbow Flexed DB Isolate Hold for 10sec

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