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
Total Body + Metcon
Warm-up (No Measure)
500m Row
Banded lat stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
25 DB Z-Press
10 Kip Swings
25 banded face pulls
Strength (5 Rounds for weight)
Every 3min x 5
3 Split Jerks
10 MB Slams (20lbs)
snappy on split jerks
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12min
6 Box Jump Step-Down 24/20″
8 Thrusters 95/65lbs
200m Run
Accessories (No Measure)
3 sets:
20 alternating DB reverse lunges
25 seated band hamstring curls