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CrossFit – Fri, Mar 27

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 Lower

Warm-Up (No Measure)

Couch stretch x 30s/ea

Pigeon stretch x 30s/ea

+

3 sets:

200m Run

10 OHS

10ea Barbell single leg RDL

Strength (Checkmark)

EMOM x 10 (5ea)

Min 1 – 20 Barbell Front Rack Reverse Lunges – take bar from rack

Min 2 – 10 Box Jumps 24/20″

increase load per set on lunges

Conditioning (3 Rounds for time)

3RFT (12min cap)

30/20 Cal Row

10 Power Cleans 115/85

Rx+: 165/125

Accessories (No Measure)

3 sets:

15 V-Ups

50 banded face pulls

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