Announcements
+ March Events & Activities +
6th: Friday Night Lights (Crossfit Open) @ 6:00 PM
8th: Daylight Saving Spring Forward
13th: Friday Night Lights (Crossfit Open) @ 6:00 PM
15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM
29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @ 10:00 AM – 11:30 AM
CrossFit One World – CrossFit
Repetition Effort Total Body
Warm-Up (No Measure)
2min Bike or Row
couch stretch x 30s/ea
Adductor rock back x 10ea
+
3 sets:
50ft Bear Crawl
20 Band pull aparts
10 Lunge jumps
Strength Supersets (4 Rounds for weight)
EMOM x 8 (4ea)
Min 1 – 12 DB Seated Shoulder Press
Min 2 – 10 Barbell RDL
rest 3min to transition
+
EMOM x 8 (4ea)
Min 1 – 16 Barbell Reverse lunges
Min 2 – 6-8 Strict Pull-Ups
take lunges from racks
Conditioning (No Measure)
EMOM x 12 (4ea)
Min 1 – 50 Double Unders
Min 2 – 15/12 Cal Bike
Min 3 – :30s HS Hold
Accessories (No Measure)
3 sets:
15 DB upright rows
15/ea SL Glute Bridges