CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 DB Z Press 25 Banded face pulls 10 MB Rotation Slams Strength (5 Rounds for weight) Every 3min x 5 3 Strict Press 6-8 Strict pull-ups Conditioning (Time)…

CrossFit One World – CrossFit Conditioning Warm-Up (No Measure) 400m Run + 3 sets: 50ft High Knees 25ft Inch Worms 50ft Butt Kickers Skill Work (No Measure) EMOM x 8 Min 1 – 3 Rope Climbs Min 2 – :30s HS Hold Conditioning (AMRAP – Rounds and Reps) A: 1000m Row (6min Cap) rest 5min…

CrossFit One World – CrossFit Total Body Training Warm-up (No Measure) 500m Row couch stretch x 1min/ea + 3 sets: 25 Russian KBS 20 alternating reverse lunges 3 box jumps Strength (5 Rounds for weight) Every 3min x 5 3 Box Squats 5 DB Squat Jumps 25lbs for men/20lb for women build to 3RM Conditioning…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep power Snatch Build up to 75% 1 RM Power Snatch) Metcon (5 Rounds for reps) 15 Min E3MOM 8 DB Devil’s Press 16 Overhead Plate Sit Up Max Cal Row Rx DB 50/35 Plate 25/15 Rx+ DB 70/50 Plate 45/25

CrossFit One World – CrossFit Metcon (Checkmark) For Time (w/ Partner): 600m/500m Row 90 Front Rack Squats (95/135) 1200m/1000m Row 90 Hang Power Cleans (95/135) 1800m/1500m Row 90 Bar Facing Burpees 1200m/1000m Row 90 Shoulder To Overhead (95/135) 600m/500m Row 35 minute cap – split how you’d like.

CrossFit One World – Functional Mobility & Strengthening Metcon (Checkmark) + Warm Up 1 Min Easy Row / 1 Min Sprint – 3 Rounds + WOD 1. Alternating KB Rows with butt against the wall (Each Side) – EMOM x 4 Rounds 2. Half Kneeling Alternating Strict KB Press – 6 Reps (Each Side) –…

CrossFit One World – CrossFit Max Effort Total Body Warm-up (No Measure) 500m Row banded hamstring stretch x 30s/ea + 3 sets: 25 Banded good mornings 30 Shoulder Taps 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 5 Sumo Deadlifts 5 Seated Box Jumps build to 5RM Conditioning (5 Rounds for…

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run + 3 sets: 50ft High Knees 10 alternating side lunges 50ft side shuffle Gymnastics (No Measure) EMOM x 8 Min 1 – 3 Wall Walks Min 2 – 30 Tuck-Ups Conditioning (AMRAP – Rounds and Reps) A: 800m Run (6min Cap) rest 5min +…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 DB Lateral raises 25 Band pull aparts 10 MB Slams Strength (5 Rounds for weight) Every 3min x 5 5 Strict Press 3-5 Strict pull-ups Conditioning (Time) For…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 60 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Petty (Time) 10 Rounds for Time 3 Man Makers 2 Wall Walks Rx DB 40/25