500m Row
Pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
:15-20s Chin-over bar hold
3 wall walks
10 MB Rotation Slams
Every 3min x 5
3 Push Press
8-10 Chest to bar
Every 5min x 3
10 DB Clean and Jerks 50/35lbs
8 Burpees
500/400m Row
3 sets:
8 DB Bench Press
15 Ring Rows
rest as needed
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Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – Hype Hitters PARTNER WORKOUT (Time)
CrossFit One World – CrossFit 260328 P Mod (Time) For time: 3 rounds of: 30 cal bike 150 double-unders 10 deadlifts (225/155) 2 rounds of: 30 cal bike 150 double-unders 10 deadlifts (275/185) 1 round of: 30 cal bike 150 double-unders 10 deadlifts (315/225) You go, I go
