Skill Work – Every :30 for 2 Min for 3 Rounds
:00-:30: Hollow Hold
:30-:60: Arch Hold
:60-:90: Beat Swings
:90-1:20: Rest
*All on Bar
Weightlifting: Deadlift
6 x E2MOM
4 @ 75%
4 @ 75%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 85%
*Does not have to be touch and go
WOD: 3 RFT
12xEMOM
Minute 1: T2B
Minute 2: Ring Dips (Scale to Push Ups, if needed)
Minute 3: 50 ft Farmers Walk, mixed weight
Rx+
12xEMOM
Minute 1: GHD Sit Ups
Minute 2: Ring Muscle Ups
Minute 3: 50 ft Farmers Walk, mixed weight
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…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) EVERY 1:00 (7:00) MIN 1 → :40 Easy Air Bike MIN 2 → 8 Box Step-Ups + 8 Air Squats MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings MIN 4 → :40 Moderate Air Bike MIN 5 → 8 Box Step-Ups…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 200m Easy Run (on today’s route) Then Into… 1 ROUND 20m A-Skips 20m High Knees 20m Butt Kicks Banded 7’s :20 Hollow Hold Then Into… 2 ROUNDS 5 Ring Rows 5 Push-Ups (Athlete’s Level) Finish With… 100m Run Build-Up (finish at planned mile pace) Workout…
