CrossFit One World
Try for Free
Start Now

CrossFit – Wed, Sep 16

Announcements

+ September Events & Activities +

– 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email!

12th on Saturday: Never Forget Competition @ One World. NO CLASSES

CrossFit One World – CrossFit

Gymnastics + Conditioning

Warm-up

Mobility:

Hamstring Stretch x 30s/ea

T-spine rotations x 10ea

+

3 sets:

25ft SA DB OH Carry/ea

10 Scap push-ups

:30s Bar Hang

Skill Work (No Measure)

EMOM x 12

Min 1 – :30s HS Hold

Min 2 – :20s L-Hang from Bar

Min 3 – :30s Ring Support Hold

Conditioning (No Measure)

EMOM x 20 (5rds each)

Min 1 – 50ft bear crawl or HSW

Min 2 – 60m Sled Push – add 50lbs

Min 3 – 75 Double Unders

Min 4 – 12 D-Ball over shoulder

Accessories

3 sets:

12 DB Seated Curls

50 Band tricep push-downs

Search

Popular Posts

  • CrossFit – Sun, Nov 1

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 200m EASY RUN Then into.. 2 x 20m High Knees 2 x 20m Butt Kicks 2 x 20m Side Shuffle (L/R) 2 x 20m Straight-Leg Runs 2 x 20m Build-Ups — Easy → Moderate (rest 30 seconds between) Then into… 2 ROUNDS 8 Deadbugs 8…

  • Hype Hitters – Sat, Oct 31

    CrossFit One World – Hype Hitters

  • CrossFit – Sat, Oct 31

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…

Categories

Archives

Tags