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
Strength (5 Rounds for weight)
Every 3min x 5
6 Close Grip Bench Press
8/ea DB Single arm Row
Conditioning (AMRAP – Rounds and Reps)
AMRAP 8mins
75 Double Unders
15 DB Thrusters 50/35lbs
10 TTB
rest 4min
+
AMRAP 8mins
15 Power Snatches 95/65
5 Burpee box jumps 24/20″
10 Pull-Ups