CrossFit One World – Youth Strength & Conditioning Summer Camp Age 9-13 Day 1 (Checkmark) Counter Balance / Goblet squat Lunges Push Ups Ring Row Over Head MB Toss Sprint Box Jumps

CrossFit One World – CrossFit Back Squat (E3MOM 3×3 80%) Metcon (Time) 20 min AMRAP 200m Row 20 Air Squats 20 AbMat Sit Ups 20 Push Ups 20 Pull Ups

CrossFit One World – CrossFit Push Press (12 Min E2MOM 4 Rep Start @ 65 % Increase 5-10 every set Record last set @ Wodify) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 400m Run / 500 Row 15 American Kettle Bell Swing 10 Alt Pistol Squat 15 Hang Power Snatch 10 Box Jump…

CrossFit One World – CrossFit Metcon (No Measure) 3 Person Workout, 3 Rounds for Time: 40 Burpee Box Jump Over (24/20) 30 Squat Cleans (95/65) 20 Wall Walks 10 Rope Climbs Two partners can work, while one partner rests PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell 10 reps…

CrossFit One World – CrossFit Push Press (E2MOM 5 x 3 then max Jerk 85%) on last set, perform 3 push press then max rep jerk Metcon (Time) 10 rounds for time: 1 Bear Complex 65/95 2 Front Rack Reverse Lunges 3 Box Jumps 20/24 4 American KBS 53/70 20 min time cap

CrossFit One World – CrossFit Metcon (Time) 10 rounds 5 devils press 10 hand release push up 15 wall balls 30 double unders 40 min CAP

CrossFit One World – CrossFit Clean (20 min to find a 1 rm clean) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 2-4-6-8-10… Deadlifts Push Press Back Squats 200 m Run after each round 85/115

CrossFit One World – CrossFit Snatch (E2MOM 5 x 1 Snatch 80% of 1RM) Metcon (AMRAP – Reps) E2MOM x 6 (12 min) 15 Overhead Squats 95/65# Remaining time T2B

CrossFit One World – CrossFit Deadlift (20 Min to establish a 3 rep max deadlift) Metcon (AMRAP – Reps) 6 rounds for max reps: Min 1: Power Cleans 65/95 Min 2: Cal Row/Bike

CrossFit One World – CrossFit Warm Up 5 Min Team of Two Partner A Max Cal Bike Partner B Hang from a Pull up Bar Switch whenever dropping from the pull up Bar Overhead Squat (12 Min E2MOM 3 Reps Overhead Squat Increase by 5-10 Pounds Every Set Start at 65% 1 RM OHS) Record…