Skill Work:
Every :30 for 2 Min intervals for 3 Rounds
1:Hollow Hold
2:Hollow Rock
3:V-Ups
4:Rest
Weightlifting:Bench Press (4 @ 60%, 70%, 70%, 75%, 75%, 75%)
E2MOM
6 sets of 4 Bench Press 4 @ 60%
4 @ 70%
4 @ 70%
4 @ 75%
4 @ 75%
4 @ 75%
*4 sec negative, 1 sec hold, explode out of bottom of rep
WOD: 15 Min AMRAP
30 Goblet Squats
15 T2B
30 American KBS 35/50
RX+
15 Min AMRAP
30 Goblet Squats
15 GHD Sit Ups
30 American KBS 50/70
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Dynamic Effort Upper Mobility: Wall Slides x 15 reps Groiner with rotation x 10ea + 3 sets: 5…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Power Clean (15 Min E2.5MOM (RDS) 3 Power Cleans 2 Temp Front Squat @70% Increase on 3rd Set…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – Hype Hitters GAME#1 (AMRAP – Rounds & Reps) GAME #2 (5 Rounds for reps) GAME#3 (Calories)
