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CrossFit – Tue, Oct 28

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

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