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CrossFit – Wed, Mar 25

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

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