Announcements
+ June Events & Activities +
13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm
14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am
21st on Sunday: NO YOGA
21st on Sunday: Happy Father’s Day!
CrossFit One World – CrossFit
Dynamic Effort Upper
Warm-up (No Measure)
500m Row
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
75 Single Unders
10 Kip Swings
3 Wall Walks
Hang Squat Snatch + Power Snatch (6 Rounds for weight)
Every 2min x 6
Hang Squat Snatch + Power Snatch
build to a snappy complex
Conditioning (3 Rounds for time ↓ shorter is better)
3RFT
20 CTB
20 Burpee Box Jumps 24/20″
80 Double Unders