CrossFit - Tue, Oct 28 - CrossFit One World

CrossFit – Tue, Oct 28

+ 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

400m Run

Banded hamstring stretch x 30s/ea

+

3 sets:

50ft lateral bear crawl

20 alternating reverse lunges

5 tuck jumps

EMOM x 10 (5rounds ea)

Min 1 – 15 Arch Ups

Min 2 – :30s HS Hold

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

3 sets:

10 DB Skull Crushers – on floor

10 Seated DB lateral raises

CrossFit – Thu, May 14

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall Walks + :20s HS Hold 10 Sumo Good Mornings – barbell Strength (6 Rounds for weight) A: EMOM x 8 Front Squat x 3 reps RX:…
CrossFit – Wed, May 13

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Floor Press x 4 reps Pull-ups x 4-6 RX+ Weighted Pull-ups…
CrossFit – Tue, May 12

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 10 Kip Swings 3 Wall Walks 200m Row Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 4 reps Seated box jump x 5 reps build to 4RM Conditioning (AMRAP – Rounds and Reps) AMRAP 10min 15 Cal Row…