CrossFit One World – Water Polo Strength & Conditioning Warm-up 800 m Run Shoulder Press (4 Mins EMOM 6 Shoulder Press/Strict Press) Push Press (4 Min EMOM 6 Reps Push Press) Push Jerk (4 Min EMOM 6 Rep Push Jerk) Clean (4 Min EMOM 4 Rep Clean/Squat Clean) Hang Power Clean (4 Min EMOM 6…

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 1 Deficit DL (stand on 25lb Plate) 10 lunge jumps build to heavy single…

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 – 5 Wall Walks Min 2 – 15 Tuck-Ups Min 3 – 3 Rope…

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 1 Pause Bench Press (2s pause) 12 DB Bent Over Rows – 2 DB’s Build to heavy single Conditioning (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 1 Pause Front squat (2s pause) 5 Broad Jumps Build to heavy single Conditioning (AMRAP –…

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 5 Rep Overhead Squat Build up to 75% 1 Rm) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 200m Med-ball Run 10 Med-Ball Reverse Lunges 20 Med- Ball Sit Ups Rx WB 20/14 Rx + WB 30/20 or 200 M Run W/Vest 10 Reverse…

CrossFit One World – CrossFit Partner WOD 250726 (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 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 –…