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
Gymnastics + Conditioning
Warm-Up (No Measure)
5min Bike or Row
+
Running Drills:
Run Drills
2 X 10m Butt Kicks
2 x 10m High Knees
2 X 10m B Skip
2 X 10m Straight Leg Bounds
2 X 10m Carioca
2 X 10m Accelerations
Gymnastics (No Measure)
EMOM x 10 (5ea)
Min 1 – :20s Chin-up Hold
Min 2- 20 Wall Facing Shoulder Taps
Hyrox Conditioning (3 Rounds for time)
Every 5min x 3 sets
500/400m Row
20 Wall Balls 20/14lbs
100ft Farmers Carry 50/35lbs
Accessories (No Measure)
3 sets:
25 DB lateral Raises
25 DB front raises