Skill Work: Weighted Pull-Ups
EMOM 6 minutes, 4 weighted pull ups
Weightlifting: Bench Press
E3MOM 12 minutes, 3 Bench Press start @ 85% 1RM -go for new 3RM!
WOD:
3 Rounds with 1 minute at each station:
1 Minute Calorie Row
1 Minute Box Step Ups 24/16kg KB Goblet Style Hold
1 Minute Toes to Bar
1 Minute Wall Balls 20/14
1 Minute Rest
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 – Hype Hitters Warm up (Checkmark) Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3…
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 Upper Mobility: Wall Slides x 15 reps Groiner with rotation x 10ea + 3 sets: 5…
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 Squat + Upper Pull Warm-Up (No Measure) Mobility: Couch stretch x :30s/ea Banded lat stretch x :30s/ea +…
