Warm-up: Alt Tabata
Push Ups
Hollow Rock
Weightlifting: Back Squat (6×5)
6xE2MOM
6 x 5
WK1 10RM + 5-10lbs
WOD: 21-15-9 of each movement
T2B
DBx1 Hang Power Clean 35/50
DB Lateral Burpees
Suggestion for splitting up the DB Hang Power Clean
*11R/10L, 7R/8L, 5R/4L
Rx+
21-15-9 of each movement
T2B
DBx1 Hang Power Clean 50/70
DB Lateral Burpees
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…
