CrossFit - Wed, Feb 18 - CrossFit One World

CrossFit – Wed, Feb 18

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

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