CrossFit – Tue, Feb 24

Announcements

+ Feb Events & Activities +

21st: Havana Casino Night Party @ 8:00PM

27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM

CrossFit One World – CrossFit

Max Effort Lower

Warm-Up (No Measure)

500m Row

couch stretch x 30s/ea

adductor rock x 10ea

+

3 sets:

10 lunge jumps

25 Russian KBS

:30s Hollow Hold

Strength (5 Rounds for weight)

Every 3min x 5

Front Squat x 4 reps

single leg box jump x 3ea

Conditioning (AMRAP – Rounds and Reps)

AMRAP 5min

500/400m Row

10 Devils press 50/35lbs

8 lunge jumps

rest 2min x 2 sets

Accessories (No Measure)

3 sets:

20 Banded glute bridges

12/ea DB Step-Ups

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