Thursday 6-19-14



***The Reebok CrossFit ONE Training Grounds are here! 20+ of the worlds top athletes will be throwing down at RCF1 in preparation for Carson!

We believe training with athletes who are as good as you, if not better, will push your limits and expand the margins of your experience. In addition to the physical and mental challenge, this is an unrivaled opportunity to train with the fittest athletes in the world. That is the purpose of the Training Grounds. Read More 

Warm Up:

Work Up to 85% of 1 Rep Max Bench Press


5×3 Bench Press
After Each Set = Max Handstand Push Up


Kettlebell Swing (53/35)

ONE Nation Competitors:

Reebok CrossFit One WOD
Use (70/53) for Kettlebell Swing

After Bash:

Stretch/Foam Roll

Travel WOD:

Weighted Sit-Ups
Dumbbell Swings



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