Announcements
+ Feb Events & Activities +
21st: Havana Casino Night Party @ 8:00PM
27th: Friday Night Lights (Crossfit Open WOD) @ 6:00PM
CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
400m Run
+
3 sets:
50ft Bear Crawl
50 High Knees
50ft Butt Kickers
50ft Side-shuffle
Gymnastics (No Measure)
EMOM x 12 (4ea)
Min 1 – 10 Ring Dips
Min 2 – :30 Chin-up Hold
Min 3 – 20 HS Shoulder Taps
Conditioning (No Measure)
EMOM x 12 (4ea)
Min 1 – 200/150m Row Sprint
Min 2 – 20 Med Ball Lunge Jumps 14/10lbs
Min 3 – :30s L-Hang from bar
rest 3min
+
EMOM x 12 (4ea)
Min 1 – 20 Ab-Mat Sit-Ups
Min 2 – 15/12 Cal Bike
Min 3 – 15 MB Slams 20/14lbs