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 5 Inch Worms 10 MB Slams Strength (5 Rounds for weight) Every 2min x 5 4 Hang Squat Cleans Conditioning (8 Rounds for time) 8 RFT (12min cap)…

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: 15 Banded good mornings 20 alternating reverse lunges 20 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 3 Back Squats 5 Broad jumps Conditioning (AMRAP – Rounds and Reps) AMRAP 5mins @…

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: :15-20s Chin-over bar hold 3 wall walks 10 MB Rotation Slams Strength Work (5 Rounds for weight) Every 3min x 5 3 Push Press 8-10 Chest to bar Conditioning (3…

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 65% 1 RM Front Squat) LVL 2 Hyper Jump (5 Rounds for time) 25 Min E5MOM 10 Box Jump 20 Push Ball 20/14 (Rx+ 30/20) 10 Hang Power Snatch 95/65 (Rx+ 115/85) 20 Double Under 100 m Run Note: When…

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CrossFit One World – CrossFit Fun Bags – P Mod (Time) 3 Rounds for Time (with 1 sandbag): 800m run 40 reverse lunges 30 air squats 20 sit ups 10 push ups Everyone will do all reps. One person must be carrying the sandbag when performing reps and on run. Partners can pass sandbag to…

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 5 Hang Squat Snatch Conditioning (5…

CrossFit One World – Hype Hitters