10 Min EMOM Alt
Odd: 5 Deadlift @ 65-70% 1RM
Even: 30 Sec Deadlift Hold at the top ( Lock OUT)
9 Min AMRAP ( EMOM Style)
Bar Only 35/45 ( Dont drop ME)
Push Press
Back Squat
Over Head Squat
Rest 90 Sec
6 Min AMRAP
Good Morning 5 Sec Holds
Thrusters
Bicep Curls
Don’t place the Bar on the Ground or drop them. Entire class gets another min every time someone do so.
Rack Position is OKAY.
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
