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
Dynamic Effort Lower
Warm-up (No Measure)
Mobility:
Couch stretch x 30s/ea
Groiners with rotation x 10
–
2 sets:
10 Alternating side lunges
20 Band glute bridges
20 Ring Rows
Strength (6 Rounds for weight)
Every 90s x 6
1 Snatch High Pull + 1 Hang power snatch
build in load
Conditioning (AMRAP – Rounds & Reps)
AMRAP 7mins
50ft DB OH Walking Lunge 50/35lbs
10 CTB
rest 3min
+
AMRAP 7mins
1-2-3-4-5-6…
Wall Walk
100m Run between sets
Accessories (No Measure)
3 sets:
25 banded face pulls
25 DB Calf Raises