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CrossFit – Thu, Sep 24

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+ September Events & Activities +

– 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email!

12th on Saturday: Never Forget Competition @ One World. NO CLASSES

CrossFit One World – CrossFit

Hinge + Push

Warm-up

Mobility:

Adductor rock back x 10 + 10s hold

Wall Slide x 15 reps

+

3 sets:

1min Bike or Row

25 Banded good mornings

10 Push-ups

Strength (4 Rounds for weight)

Every 4min x 4

Clean Grip RDL x 8 reps – take from rack

DB Bench press x 10 reps

Conditioning (No Measure)

Every 5min x 4

500/400m Row

400m Run

Accessories (No Measure)

3 sets:

25 DB Lateral Raises

25 DB Reverse flys

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