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
2 Snatch Pulls + 1 Hang power snatch
build in load
Conditioning (6 Rounds for time ↓ shorter is better)
6RFT (12min)
200ft Shuttle Run
12 DB Thrusters 50/35lbs
10 TTB
Accessories (No Measure)
3 sets:
25 banded face pulls
25 DB Calf Raises