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 3 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 30 Shoulder Taps 10 MB Slams Strength (5 Rounds for weight) Every 2min x 5 3 Hang Squat Cleans Conditioning (4 Rounds for time) 4RFT (12min Cap) 15…

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 Shoulder Taps Min 2 – :20s Bottom Dip Hold Min 3 – :20-30s…

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: 10ea Lateral Band walks 20 alternating reverse lunges 20 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 2 Back Squats 5 Broad jumps Conditioning (AMRAP – Rounds and Reps) AMRAP 12mins 10…

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: 10 Kip Swings 3 Wall Walks 10 MB Rotation Slams Strength Work (5 Rounds for weight) Every 3min x 5 2 Push Press AMRAP Chest to bar Conditioning (3 Rounds…

CrossFit One World – CrossFit Deadlift (12 Min E2MOM 5 Deadlift @ 65% 1 RM ) LVL 2 Death Gigas (Time) 5 Rounds for Time 20/15 Cal Row 15 Goblet Squats 53/35 20 Double Under 15 Russian KB 53/35 RX+ 5 Rounds 20/15 Assault Bike 10 Goblet Squat 70/53 20 Double Under 10 Russian KB…

CrossFit One World – Hype Hitters ()

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…