Announcements
+ March Events & Activities +
6th: Friday Night Lights (Crossfit Open) @ 6:00 PM
8th: Daylight Saving Spring Forward
13th: Friday Night Lights (Crossfit Open) @ 6:00 PM
15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM
29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @ 10:00 AM – 11:30 AM
CrossFit One World – CrossFit
Max Effort Lower
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
Ankle stretch x 30s/ea
+
3 sets:
10 alternating step-ups
20 Air Squats
:30s Hollow Hold
Strength (5 Rounds for weight)
Every 3min x 5
Back Squat x 4 reps
Kneeling Jump x 5 reps
Conditioning (3 Rounds for time)
3RFT (12min Cap)
25 Cal Bike/400m Run
20 Wall Balls 20/14lbs
10 Box Jump step-down 24/20”
Accessories (No Measure)
3 sets:
Seated hamstring curl x 50 reps
Band glute bridge x 20 reps