CROSSFIT AND BOOTCAMP
FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE.
Please join us Monday, Memorial Day, for Murph and Mimosas. We will be serving Mimosa after the WOD.
Time:
HEAT 1 starts @7:30 am- scaled
HEAT 2 starts @ 8:45 am – scaled & RX
HEAT 3 starts @ 10:15 am – scaled &RX
This unique Memorial Day tradition will take place around the globe again on Memorial Day, Monday, May 29, 2023.
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
