Announcements
+ October Events & Activities +
– No Yoga for the month of October
11th: All Saturday classes will be held at their regular times.
11th: Breast Cancer Awareness Workout @ 9am
18th: One World Total Competition @ 8am
18th: No Class on Saturday due One World Total Comp
25th: One World Halloween Party (Potluck) @ 7pm
CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
400m Run
Banded hamstring stretch x 30s/ea
+
3 sets:
50ft lateral bear crawl
20 alternating reverse lunges
5 tuck jumps
Core (No Measure)
EMOM x 10 (5rounds ea)
Min 1 – 15 Arch Ups
Min 2 – :30s HS Hold
Conditioning (No Measure)
EMOM x 10
Min 1 – 250/200m Row
Min 2 – 20 Hand release push-ups
rest 2min
EMOM x 10
Min 1 – 15/12 Cal Bike
Min 2 – 15 TTB
Accessories (No Measure)
3 sets:
10 DB Skull Crushers – on floor
10 Seated DB lateral raises