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CrossFit – Tue, Mar 17

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

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