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CrossFit – Thu, Nov 20

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 – CrossFit

Dynamic Effort Lower

Warm-Up (No Measure)

500m Row

Banded hamstring stretch x 30s/ea

Banded lat stretch x 30s/ea

+

3 sets:

25 banded good mornings

20 alternating reverse lunges

20 pogo hops

Strength (5 Rounds for weight)

Every 3min x 5

5 Muscle Snatches

5 Kneeling jumps or Broad jumps

stay explosive on snatches

Conditioning (4 Rounds for time)

4RFT (12min cap)

10 KB OH Lunges L 53/35lbs

200m Run

10 KB OH Lunges R

10 TTB

Accessories (No Measure)

3 sets:

25 Band glute bridges

25 seated band hamstring curls

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