CrossFit - Thu, Dec 11 - CrossFit One World

CrossFit – Thu, Dec 11

Announcements

+ December Events & Activities +

1st: Christmas Decorating @ 5:45PM – 7:00PM

8th: No Gymnastics

24th: Christmas Eve Open Gym @ 11:00AM – 1:00PM

25th: Merry Christmas: Closed

31st: New Years Eve Open Gym @ 11:00AM – 1:00PM

– Jan 1st, 2026: New Year One Class @ 11:00AM

– Feb: Havana Nights TBA

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:

20 alternating reverse lunges

10 Sumo good mornings

3 Squat Jumps

Strength (5 Rounds for weight)

Every 3min x 5

1 Hang Power Snatch + 1 Squat Snatch

5 Box jumps

add load per set but stay fast

Conditioning (Time)

5RFT (12min Cap)

16 DB’s Step-Ups 50/35lbs Box 24”/20”

200m Run

Accessories (No Measure)

3 sets:

50 seated band hamstring curls

15 Sit-Ups

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