CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 3 sets: 50ft Lateral Bear Crawl 20 Band pull aparts 5ea MB Rotation Slam Strength (5 Rounds for weight) Every 3min x 5 3 Pause Bench Press (2s pause) 10 DB Bent Over Rows – 2 DB’s Conditioning (AMRAP – Rounds and Reps) AMRAP…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row Couch stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Butt Kickers 10 Pogo Hops Skill Work (No Measure) EMOM x 9 Min 1 – :20-30s Chin Over Bar Hold Min 2 – :30s Bottom Ring Dip Hold Min…

CrossFit One World – CrossFit Max Effort Lower Warm-up (No Measure) 3 sets: 15 Cal Bike or 20 Cal Row 10 Lateral Box Crossover Step-up 24/20″ 10ea Bird-dogs () () Strength (5 Rounds for weight) Every 3min x 5 3 Pause Front Squats (2s pause) 5 Broad Jumps Conditioning (AMRAP – Rounds and Reps) AMRAP…

CrossFit One World – CrossFit Power Clean 12 Min E2MOM 3 Rep Power Cleans Build up to 80% of 1RM Metcon (6 Rounds for reps) 18 MIn E2MOM (6 Rounds) 2 Tire Flips 5 GHD 100m Prowler 225/155 (Fixed Weight) Remainder of the 2min 20 Wallballs 20/14 Rx+ 20/14 Vest

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 24 Min Partner AMRAP 6 wall walks 12 squat snatches (65/95) 24 overhead squats (65/95) Every 4 minutes, 20 synchronized sit ups. Partners must alternate reps.

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row Couch stretch x 1min/ea + 3 sets: 10ea Lateral band walks 10 Barbell good mornings 3 Box Jumps Strength (5 Rounds for weight) Every 3min x 5 5 Deficit DL (stand on 25lb Plate) 10 lunge jumps – max height Conditioning…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row Banded hamstring stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side shuffle 10 Skater Jumps Skill Work (No Measure) EMOM x 9 Min 1 – :30s Dip Lockout Min 2 – :30s Arch Hold Min 3 – 2…

CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 3 sets: 50ft Lateral Bear Crawl 20 Band pull aparts 5ea MB Rotation Slam Strength (5 Rounds for weight) Every 3min x 5 5 Pause Bench Press (2s pause) 8 DB Bent Over Rows – 2 DB’s Conditioning (AMRAP – Rounds and Reps) AMRAP…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row Couch stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Butt Kickers 10 Pogo Hops Skill Work (No Measure) EMOM x 9 Min 1 – :10-20s Chin Over Bar Hold Min 2 – :30s Bottom Ring Dip Hold Min…

CrossFit One World – CrossFit Max Effort Lower New Cycle Hello everyone! We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle! Make sure you are recording all of your lifts and your accessories to keep track of your progress! For this upcoming cycle, our…