CrossFit One World – CrossFit Memorial Day Murph Conditioning (Time) “Murph” 1mile one 100 pull-ups 200 push-ups 300 air squats 1mile run RX+: Wear weight vest

CrossFit One World – CrossFit Sunday FunDay Warm-Up (No Measure) 3 sets: 20 Cal Row 15 Banded good mornings 20 shoulder taps Conditioning (No Measure) 5 Rounds 30 Calories Row 30 Calories Bike 400m Run Arm Work (No Measure) 3 sets: 15 DB Curls 50 Band tricep push-downss + 3 sets: 15 DB Reverse fly’s…

CrossFit One World – CrossFit Partner WOD Conditioning (AMRAP – Rounds and Reps) AMRAP 20: 200m Run 10 Slam Balls 10 Walking Lunges 10 Sit-Ups 10 Cal Row or Bike

CrossFit One World – CrossFit Dynamic Lift + Moderate Metcon Warm-Up (No Measure) 2min Jump rope – 3 Rounds: 20 Banded good mornings 3 Wall Walks 5 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 5 RDL’s 3ea Single leg box jumps build to 5RM take from rack Conditioning (4 Rounds for…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike/Row @75% effort + 2 sets: 10 alternating groiners with rotation 25ft Butt Kickers 20 Band pull aparts Gymnastics (No Measure) EMOM x 8 (4 rounds each) Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Body rocks Conditioning (AMRAP –…

CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 Rounds: 25 Banded face pulls 12/ea SA DB Press 5 Yoga Push-ups Strength (5 Rounds for weight) Every 3min x 5 5 Push Press 10 MB OH Slam build to 5RM Conditioning (4 Rounds for time) 4…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike/Row @75% effort + 3 sets: 10 alternating side lunges 25ft High Knees 3 squat jumps Gymnastics (No Measure) EMOM X 9 (3 rounds each) min 1 – 15 V-ups Min 2 – Max Push-ups, rest 10s, then 3 more Min 3 –…

CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 Rounds: 25 glute bridges 20 Reverse Lunge + Twist 5 Jump Squats Strength (5 Rounds for weight) Every 3min x 5 5 Pause Front Squats 5 Box Jumps 24/20″, RX+ 30/24″ build to tough load and height…

CrossFit One World – CrossFit Sunday FunDay Warm-Up (No Measure) 3 sets: 200m Run 15 Banded good mornings 20 shoulder taps Conditioning (No Measure) Every 3mins x 5 40 Double Unders 12–15 Calories Bike + Every 3min x 5 15 TTB 12-15 Cal Row Arm Work (No Measure) 3 sets: 15 DB Curls 50 Band…

CrossFit One World – CrossFit Partner WOD Conditioning (AMRAP – Rounds and Reps) AMRAP 20: 200m Run 10 KB Swings 10 Air Squats 5 Burpees alternate rounds