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CrossFit – Tue, Jun 30

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

4 Back Squats

5 Seated box jumps

Build to 4RM

Conditioning (Checkmark)

4RFT (15min Cap)

10 Power Snatches 95/65

500m Row

RX+ 115/85

Accessories (No Measure)

3 sets:

10 DB Split Squats

:30s Hollow Hold

rest as needed

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