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 Lower
Warm-up (No Measure)
400m Run
couch stretch x 30s/ea
adductor rock back x 10ea
+
3 sets:
10 Kip Swings
15 Barbell Sumo Good Mornings
10 Alternating groiner with rotation
Strength (6 Rounds for weight)
Every 2min x 6
1 Hang power clean + Squat Clean
build up but stay fast!
Conditioning (AMRAP – Rounds and Reps)
AMRAP 5mins
10 Wall Balls 20/14lbs
15 American KBS 53/35lbs
20 Cal Row
rest 3min x 2 sets
Accessories (No Measure)
3 sets for quality:
10ea Goblet lateral lunge
50 Seated band hamstring curls