Announcements
+ Feb Events & Activities +
21st: Havana Casino Night Party @ 8:00PM
27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM
CrossFit One World – CrossFit
Max Effort Lower
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
adductor rock x 10ea
+
3 sets:
10 lunge jumps
25 Russian KBS
:30s Hollow Hold
Strength (5 Rounds for weight)
Every 3min x 5
Front Squat x 4 reps
single leg box jump x 3ea
Conditioning (AMRAP – Rounds and Reps)
AMRAP 5min
500/400m Row
10 Devils press 50/35lbs
8 lunge jumps
rest 2min x 2 sets
Accessories (No Measure)
3 sets:
20 Banded glute bridges
12/ea DB Step-Ups