Announcements
+ Feb Events & Activities +
21st: Havana Casino Night Party @ 8:00PM
27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM
CrossFit One World – CrossFit
Dynamic Effort Upper
Warm-Up (No Measure)
500m Row
banded lat stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
15 Kip Swings
15 DB upright rows
10 Air Squats
Strength (7 Rounds for weight)
Every 90s x 7
3 Hang Squat Cleans
Conditioning (AMRAP – Rounds and Reps)
AMRAP 4min
12 Wall balls 20/14lbs
10 Cal Row
rest 1min x 3 sets
Accessories (No Measure)
3 sets:
50 Band tricep push-downs
20 Seated DB Lateral raises