Announcements
+ March Events & Activities +
6th: Friday Night Lights (Crossfit Open) @ 6:00 PM
8th: Daylight Saving Spring Forward
13th: Friday Night Lights (Crossfit Open) @ 6:00 PM
15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM
29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @ 10:00 AM – 11:30 AM
CrossFit One World – CrossFit
Max Effort Upper
Warm-Up (No Measure)
400m Run
pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
15-20s Chin-up Hold
3 wall walks
25 band pull aparts
Strength (5 Rounds for weight)
Every 3min x 5
Close grip bench x 4 reps
Ring Row x 10 reps
Conditioning (AMRAP – Rounds and Reps)
AMRAP 4min
500/400m Row
10 TTB
Max DB Push Press 50/35lbs
rest 2min x 2 sets
Accessories (No Measure)
3 sets:
DB hammer curls x 12 reps
Banded face pull x 50 reps
rest as needed