CrossFit – Tue, Dec 30

Announcements

+ December Events & Activities +

1st: Christmas Decorating @ 5:45PM – 7:00PM

8th: No Gymnastics

24th: Christmas Eve Class @ 8am “12days WOD”

24th Open Gym @ 11:00AM – 1:00PM

25th: Merry Christmas: Closed

31st: New Years Eve Open Gym @ 11:00AM – 1:00PM

– Jan 1st, 2026: New Year One Class @ 11:00AM

– Feb: Havana Nights TBA

CrossFit One World – CrossFit

Max Effort Upper

Warm-Up (No Measure)

500m Row

Pec stretch x 30s/ea

banded lat stretch x 30s/ea

+

3 sets:

10 Scap Pull-ups

10 Yoga Push-ups

6 Scorpions

Mixed Modal (AMRAP – Rounds and Reps)

AMRAP 12min @85% effort

150ft Shuttle Run

10 TTB

8 DB Power Cleans 50/35lbs

rest 3min

+

AMRAP 12mins @85% effort

250/200m Row

10 DB Push Press 50/35lbs

8 Lunge jumps

Core Accessories (No Measure)

3 sets:

15/ea Side Plank Hip Raises

30 MB Russian twist

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