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 Upper
Warm-up (No Measure)
500m Row
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
75 Single Unders
10 Kip Swings
3 Wall Walks
Strength (6 Rounds for weight)
Every 2min x 6
Snatch Pull + Squat Snatch
build to a snappy complex
Conditioning (4 Rounds for time ↓ shorter is better)
4RFT (15min Cap)
2 Rope Climbs
15 Thrusters 95/65lbs
30 TTB
Accessories (Checkmark)
3 sets:
25 DB Lateral Raises
50 Band OH Tricep Extensions