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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Air Bike
Then Into…
2 ROUNDS
10 Banded Good Mornings
10 Glute Bridges
10 Deadbugs
10 Cossack Squats
10 Dynamic Squat Stretches
Then Into…
2 ROUNDS
:20 Build Air Bike
5 Empty-Bar Good Mornings
5 Tempo Empty-Bar Back Squats (slow and controlled)
Strength/Accessory
Back Squat
5 SETS
5 Back Squats
*Start Moderate and Build to Heavy
-E3MOM-
(Score is Heaviest Weight)
Workout
WORKOUT (Calories)
FREEDOM (RX)
5 SETS
2:00 AMRAP
10 Back Squats (185/125)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
KG: 85/57.5
*Bar taken from the rack
INDEPENDENCE (Intermediate)
5 SETS
2:00 AMRAP
10 Back Squats (155/105)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
KG: 70/47.5
*Bar taken from the rack
LIBERTY (Beginner)
5 SETS
2:00 AMRAP
8 Back Squats (light)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
*Bar taken from the rack
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Bottom of the Squat Stretch (wall)
1:00 Periformis Stretch (each)
(No Measure)
Couch Stretch
Periformis Stretch
Optional Accessory (No Measure)
3-4 SETS
20 Lateral Box Step Ups (20)
10 Dumbbell Bulgarian Split Squats (each) @ RPE 7
-Rest 1:00 b/t sets-
(No Measure)
Dumbbell Bulgarian Split Squats