CrossFit One World – CrossFit 250726 P Mod (AMRAP – Rounds and Reps) For time: 10 synchro toes-to-bar buy in to every round. #1: 100 wallballs → 100 sit ups → 100 alt pistols + mandatory 3 minute rest #2: 100 thrusters (65/95) → 100 burpees → 100 front rack lunges (65/95) + mandatory 3…

CrossFit One World – CrossFit Dynamic Effort Lower Warm-up (No Measure) 400m Row couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 10 Kip Swings 2 Wall walks + :10s HS Hold 10 Sumo Barbell good mornings Strength (5 Rounds for weight) Every 2min x 5 4 Hang Squat Snatch Conditioning (4…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row Pec stretch x 30s/ea Lat stretch x 30s/ea + 3 sets: 15 Ring Rows 5 Inch Worms 10 MB Slams Strength (5 Rounds for weight) Every 2min x 5 4 Hang Squat Cleans Conditioning (8 Rounds for time) 8 RFT (12min cap)…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 sets: 50ft High Knees 50ft butt kickers 50ft walking lunges 50ft side shuffle 50ft carioca Skill Work (No Measure) EMOM x 9 (3 rounds each) Min 1 – :30s HS Hold Min 2 – :20-30 Ring Lockout Min 3 – :20-30s L-Hang from…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike/Row Couch stretch x 30s/ea + 3 sets: 15 Banded good mornings 20 alternating reverse lunges 20 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 3 Back Squats 5 Broad jumps Conditioning (AMRAP – Rounds and Reps) AMRAP 5mins @…

CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 500m Row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: :15-20s Chin-over bar hold 3 wall walks 10 MB Rotation Slams Strength Work (5 Rounds for weight) Every 3min x 5 3 Push Press 8-10 Chest to bar Conditioning (3…

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 65% 1 RM Front Squat) LVL 2 Hyper Jump (5 Rounds for time) 25 Min E5MOM 10 Box Jump 20 Push Ball 20/14 (Rx+ 30/20) 10 Hang Power Snatch 95/65 (Rx+ 115/85) 20 Double Under 100 m Run Note: When…

CrossFit One World – Hype Hitters () () () () ()