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CrossFit – Fri, Jun 19

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 Upper

Warm-Up (No Measure)

500m Row

pec stretch x 30s/ea

Band lat stretch x 30s/ea

+

3 sets:

25 Banded face pulls

10 MB Rotation Slams

20 DB Skull Crushers

Close Grip Bench Press (5 Rounds for weight)

Every 3min x 5

8 Close Grip Bench Press

6/ea DB Single arm Row

Conditioning (AMRAP – Rounds and Reps)

AMRAP 8mins

75 Double Unders

15 Wall Balls 20/14lbs

10 TTB

rest 4min

+

AMRAP 8mins

50 Push-ups

20 CTB

Max Cal Bike in remaining time

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