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CrossFit – Thu, Jun 18

Announcements

+ June Events & Activities +

13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm

14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am

21st on Sunday: NO YOGA

21st on Sunday: Happy Father’s Day!

CrossFit One World – CrossFit

Dynamic Effort Lower

Warm-up (No Measure)

400m Run

couch stretch x 30s/ea

adductor rock back x 10ea

+

3 sets:

10 Kip Swings

15 Barbell Sumo Good Mornings

10 Alternating groiner with rotation

Power Clean + Hang Squat Clean (6 Rounds for weight)

Every 2min x 6

1 Power Clean + Hang Squat Clean

build up but stay fast!

Conditioning (AMRAP – Rounds and Reps)

AMRAP 5mins

12 Cal Row

10 Dual DB DL 50/35lbs

8 Push-ups

rest 2min x 2 sets

Accessories (No Measure)

3 sets for quality:

10ea Goblet lateral lunge

50 Seated band hamstring curls

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