CrossFit – Thu, Jun 25

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

Max Effort Upper

Warm-Up (No Measure)

500m Row

pec stretch x 30s/ea

Band lat stretch x 30s/ea

+

3 sets:

25 Banded face pulls

10 MB Rotation Slams

20 DB Skull Crushers

Strength (5 Rounds for weight)

Every 3min x 5

6 Close Grip Bench Press

8/ea DB Single arm Row

Conditioning (AMRAP – Rounds and Reps)

AMRAP 8mins

75 Double Unders

15 DB Thrusters 50/35lbs

10 TTB

rest 4min

+

AMRAP 8mins

15 Power Snatches 95/65

5 Burpee box jumps 24/20″

10 Pull-Ups

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