STRENGTH: 3X3 BENCH PRESS +5#
TEAM WOD (TEAM OF 3)
*400M PROWLER PUSH (BUY IN) *2 (25# PLATES/45#PLATES)
FOR TIME:
*50 BURPEES (SYNCRO ALL 3)
*200 DOUBLE UNDERS (TOTAL)
(1 WORKS, 1 HANGS ON THE BAR, 1 RESTS) *ROTATE AS NEEDED
*50 AXLE BAR DEADLIFT: WOMENS AXLE BAR +2 35# PLATES, MENS AXLE BAR + 2 35# PLATES OR EQUIVALENT (1 WORKS, 1 HOLDS PLANK, 1 RESTS) ROTATE AS NEEDED
*400M PROWLER PUSH (CASH OUT)
*25 MINUTE CAP
*SUB BARBELL DEADLIFT 155/225 IF NOT ENOUGH AXLE BARS
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 12/10 Cal Row 10 Jerk Grip OHS 10 Barbell good mornings Strength (7 Rounds for weight) Every 90s x 7 2 Hang Squat Cleans + 1 Split Jerk build…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 3 sets: 20 Banded good mornings 50ft High Knee 50ft Butt Kickers 50ft Side Shuffle Gymnastics (No Measure) AMRAP 5min 50 Mountain climbers 15 AB-Mat sit-ups rest 2min + AMRAP 5mins 20 Hollow Rocks 30 MB Russian Twist Conditioning (No Measure) For Quality (15min…
