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
Dynamic Effort Upper
Warm-Up (No Measure)
500m row
pec stretch x 30s/ea
lat stretch x 30s/ea
+
3 sets:
50ft Bear Crawl
25 Band Pull Aparts
25 DB Z-Press
Strength (7 Rounds for weight)
Every 90s x 7
Power clean + 2 Split Jerks
Conditioning (AMRAP – Rounds and Reps)
AMRAP 10mins
400m Run
10 Dual DB snatches 50/35lbs
3 Wall Walks
rest 5min x 2 sets
Accessories (No Measure)
3 sets:
15 DB Skull Crushers
25 Band Bicep Curls