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)
400m Run
couch stretch x 30s/ea
calf/ankle stretch x 30s/ea
+
3 sets:
10/ea KB Single Arm OHS
15 KBS
3 Squat Jumps
Strength (No Measure)
Every 3min x 5
Box Squat – 6 Reps
Broad Jump – 5 reps
Conditioning (4 Rounds for time)
4RFT (12min Cap)
400m Row
50ft DB Front Rack Lunges 50/35lbs
15 TTB
Accessories (No Measure)
3 sets:
20 Banded glute bridges
50 Band hamstring curls