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
Gymnastics + Conditioning
Warm-Up (No Measure)
Running Skill Prep
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
Skill Work (No Measure)
EMOM x 6
Min 1 – 20 Hollow Rocks
Min 2 – 20 Arch Rocks
+
EMOM x 6
Min 1 – 20 Wall Facing Shoulder Taps
Min 2 – :30s Ring Dip Lock-Out
Conditioning (5 Rounds for time ↓ shorter is better)
For Time (12min Cap)
50-40-30-20-10
Air Squats
200ft Shuttle run between rounds
Accessories (No Measure)
3 sets for quality:
25 DB Hammer Curls
50 Band tricep push-downs