CrossFit One World – Fit Kids Warm-up Cardio and Stretching Self Defense Skill Work Review and finish floor work Metcon EMOM 10 5 Burpees 5 Frog Jumps 10 Crunches

CrossFit One World – OW Fit Clean (1 Power Clean + 2 Front Squats) 7xE2MOM Start at 65% Metcon (No Measure) EMOM x 20 Min 1: 30 Double Unders Min 2: Max Air Squats Min 3: Max Sit Ups Min 4: Rest

CrossFit One World – OW Fit Strength 2 Muscle Snatch and 5 Overhead Squat (5 set of 7 Reps) E2MOM working at 55%-60% of overhead Squat2 Muscle snatch + 5 Overhead Squat = 7 Reps Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds- 5 minutes 400m Run In remaining time AMRAP 3 Power Clean…

CrossFit One World – OW Fit Metcon (AMRAP – Reps) Partner A 15 min AMRAP Calorie Row Partner B 15 min AMRAP Plate Burpee w/ground to overhead 25/45 THEN REST 5 minutes while coaches sanitize rowers & switch. Partner A 15 min AMRAP Plate Burpee w/ground to overhead 25/45 Partner B 15 min AMRAP Calorie…

CrossFit One World – OW Fit Overhead Squat (5×5 @ 65%+) *Use snatch weight for measure *go from ground, do not use rack Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Burpees 10 Dead lifts 10 Front squats 95/135

CrossFit One World – OW Fit ZOOM MEETING Zoom: Metcon (No Measure) EMOM for 10 Mins: ODD: 10 Alternating Bicep Curls EVEN: 10 Floor Presses ZOOM MEETING Zoom: Metcon (Time) 100 Burpees over Dumbbell *Every 2 minutes – 6 Dumbbell Swings 50 Shoulder to Overhead 100 Double Unders or 200 Single Unders *Every 2 minutes…

CrossFit One World – Fit Kids Warm-up Coaches Choice Self Defense Skill Work Review from last 2 weeks Metcon 10 min Amrap 20 high knees 10 crunches 10 burpees

CrossFit One World – OW Fit Push Jerk + Split E2MOM 12 mins 1 Push Jerk + 1 Split Jerk Work at6x 3 Push Jerk + 2 Split 65-75% Metcon (Time) 4 RFT 10 KB Snatch (5R then 5L) 10 KB O.H. Lunges R 10 V-Ups 10 KB Snatch (5R then 5L) 10 KB O.H.…

CrossFit One World – OW Fit Front Squat 3×3 70-80% *No Rack, take from ground *Use 1RM Clean Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 Burpees 20 Double Unders 400M Run ZOOM MEETING Zoom : Metcon (Time) 5 Rounds for time: 15 Dumbbell Snatches 15 Push Ups 15 Dumbbell Hang Cleans 15 Push…

CrossFit One World – OW Fit Snatch 7x 2 Hang Snatch + 1 Snatch Metcon (Time) 21-15-9 P Clean 95/135 Shoulder to Overhead