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
New training cycle starting today!
Warm-Up (No Measure)
pec stretch x 30s/ea
lat stretch x 30s/ea
+
3 sets:
200m Run
3 Wall Walks
10 Kip Swings
Strength (5 Rounds for weight)
Every 3min x 5
Push Press – 6 Reps
Rope Climb – 2 reps
build to 6RM
Conditioning (AMRAP – Rounds and Reps)
AMRAP 5min
400m Run
12 DB Hang Cleans 50/35lbs
AMRAP Burpees
rest 2:30 x 2 sets
RX+: 60/40lbs
Accessories (No Measure)
3 sets:
12 DB Upright Rows
40 Band Tricep Push-Downs