CrossFit One Way – CrossFit

*If you have, bring your own mat!

Regular times!
6am’ers- special location!

Rest of our class times will be at Cypress Park at the big parking lot!
1301 Coral Springs Dr, Coral Springs, FL 33071.

For any questions please call


Metcon (Time)

For time: 3 Rounds

50- Plank toe taps (opposite side)

30 Drop Squats

10 Blast Off Pushups

Scaled- Plank Knee taps. Or X2 scaled Plank Hip Taps. Air Squats, Pushups
Do not lose form in order to finish faster. Concentrate on doing each rep correctly. Shout time when you finish so Coach can tell your the TIME. Record on Wodify.

Metcon (No Measure)

Tabata: Core, core. core

1 Min- Sitting Leg Holds

1 Min- Partner Rotating Leg Holds

Rest 1 Min

1 Min- Push up plank hold

1 Min- Bridge Hold

Rest 1 Min

1 Min- Standing Knee to Elbow (opposite side)

1 Min- Standing Knee to Elbow (other side)
As many reps as possible for each min. Concentrate on form and not stopping.

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