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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – CrossFit
Dynamic Effort Upper
Mobility:
Wall Slides x 15 reps
Groiner with rotation x 10ea
+
3 sets:
5 DB DL – light load
5 DB Strict Press
10 Yoga Push-ups
50 Single unders
Strength (6 Rounds for weight)
Every 90s x 6
2 Clean Pull + 1 Hang Squat Clean
snappy loads
Conditioning (AMRAP – Rounds & Reps)
AMRAP 15mins @80% effort
15 Cal Bike or 200m Run
10 Burpees
12 Air-Squats
Accessories (No Measure)
3 sets:
SA DB Press x 10ea
Banded face pulls x 40 reps