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CrossFit – Mon, Mar 16

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

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