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
Max Effort Lower
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
Ankle stretch x 30s/ea
+
3 sets:
20 Lunge Jumps
25 Banded good mornings
20 Shoulder taps
Strength (5 Rounds for weight)
Every 3min x 5 sets
6 Back Squats
5 Seated box jumps
Build to 6RM
Conditioning (Checkmark)
4RFT (12min Cap)
10 Power Cleans 115/85
500m Row
RX+ 135/105
Accessories (No Measure)
3 sets:
10 DB Split Squats
:30s Hollow Hold
rest as needed