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 20 Air Squats Strength (5 Rounds for weight) Every 2min x 5 5 Hang Squat Cleans Conditioning (10 Rounds for time) 10RFT (12min Cap) 7…

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: 10ea Lateral Band walks 20 alternating reverse lunges 20 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 5 Back Squats 5 Broad jumps Conditioning (5 Rounds for time) For Time (15min Cap)…

CrossFit One World – CrossFit New Training Cycle New Cycle This next cycle we are about to start will lead us into the crossfit open cycle. This will be our last cycle focused on adding strenght, speed and power. The goals of this cycle is to start fine tuning some movement we may see in…

CrossFit One World – CrossFit Snatch Grip Deadlift (12 Min E2MOM 3 Rep Snatch Grip Deadlift @ 60% 1 RM Snatch Grip Deadlift Increase by 5 every set.) LVL 2 Landscaper (Time) 4 Rounds for Time 20 Wallball 20/14 10 DB Man makers 20 Double under 10 DB Hang Power Clean RX 35/15 Rx+50/35

CrossFit One World – Hype Hitters Tomorrow will be a Parner workout YGIG style Two GAMES for time. There will not be recovery time between games. Once game done is done move into GAME2. 40min Time cap to complete both workouts 🥳🥳 Remember💡 work smart🤓 not hard 🥵 See you tomorrow!!! Good Skills everyone 😈💪🏻🔥

CrossFit One World – CrossFit 190130 P Mod (Time) Bike 500 cals or row 800 cals You go, I go – switch off whenever.

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 400m Run Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 50ft lateral bear crawl 25 DB Z-Press 10 MB Slams Strength (5 Rounds for weight) Every 2min x 5 3 Hang Power Snatch Conditioning (3 Rounds for time) For Time…

CrossFit One World – Hype Hitters