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 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 3 Deficit DL (stand on 25lb Plate) 10 lunge jumps Conditioning (AMRAP – Rounds…

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 HS Hold Min 2 – :30s Bottom Squat Hold Min 3 –…

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…