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