Announcements
+ November Events & Activities +
2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class.
21st: Bring A Friend or Family (Free Trial @ Any Classes)
26th: Happy Thanksgiving. One Class @ 9am & Open Gym @ 10am – 12pm.
CrossFit One World – Hype Hitters
Warm up (Checkmark)
WARM-UP
Crossover Symmetry Activation Plus OR Banded 7s
Perform 7 reps of each movement.
2–3 sets:
20 Banded Strict Press
20 Banded Curls
30-second Plank Shoulder Taps
Unloaded good mornings
8 scap push ups
MINI PUMP – UPPER PULL A (5 Rounds for weight)
Bent Over Barbell Row
4×5
Athlete Instructions
RPE: 8.5/10
Goal: Go heavier than last week
Upper pump B (Checkmark)
3 rounds for time:
8-8-8
Dumbell bench press
Shoulder press
rest between sets
Hello October (AMRAP – Reps)
15-minute AMRAP:
4 zombie rope climbs
10 kb swings moderate weight
10 up downs
10 slam balls -moderate weight