Wednesday

Announcements

⚠️SUNDAY CLASS CLOSED FOR COMPETITION.⚠️
Come watch as teams from One Way throwdown in a fitness competition Sunday, Dec 3rd!

Start time: 9am
Address: Bergeon Rodeo Grounds
4271 Davie Rd, Davie, FL 33314

CrossFit One Way – CrossFit

Weightlifting

Deadlift (Find your 1 Rep Max)

Warm up and find your 1 rep max. Keep form great. We are only looking to establish a max where we can build from in the next weeks for a true 1 rep max.

Metcon

Metcon (No Measure)

Not for time:

100 Russian swings

100 Walking Lunges (w/ kb on shoulder)

1 min plank holds w/ weight plate (5 sets)
*Perform KB swings with more of tilt forward of the back and less bend in the knees. The goal is to target the hamstrings as the primary muscle in this movement.

*Make a goal of minimizing the amount of times you need to rest.

*5 sets of 1 min hold. Place a weight on your back.

This entry was posted in WODS. Bookmark the permalink.