CrossFit One World – Functional Mobility & Strengthening Metcon (Checkmark) + Warm Up 1 Min Easy Row / 1 Min Sprint – 3 Rounds + WOD 1. Alternating KB Rows with butt against the wall (Each Side) – EMOM x 4 Rounds 2. Half Kneeling Alternating Strict KB Press – 6 Reps (Each Side) –…

CrossFit One World – CrossFit Max Effort Total Body Warm-up (No Measure) 500m Row banded hamstring stretch x 30s/ea + 3 sets: 25 Banded good mornings 30 Shoulder Taps 3 Broad Jumps Strength (5 Rounds for weight) Every 3min x 5 5 Sumo Deadlifts 5 Seated Box Jumps build to 5RM Conditioning (5 Rounds for…

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run + 3 sets: 50ft High Knees 10 alternating side lunges 50ft side shuffle Gymnastics (No Measure) EMOM x 8 Min 1 – 3 Wall Walks Min 2 – 30 Tuck-Ups Conditioning (AMRAP – Rounds and Reps) A: 800m Run (6min Cap) rest 5min +…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m row Pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 DB Lateral raises 25 Band pull aparts 10 MB Slams Strength (5 Rounds for weight) Every 3min x 5 5 Strict Press 3-5 Strict pull-ups Conditioning (Time) For…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 60 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Petty (Time) 10 Rounds for Time 3 Man Makers 2 Wall Walks Rx DB 40/25

CrossFit One World – CrossFit Total Body Training New Training Cycle We will be starting a new training cycle this week Strength lifts will be: Box Squat Strict Press Sumo Deadlift The goal is to beat your box squat from the last time we did these. This will be the first time we do Strict…

CrossFit One World – CrossFit New Training Cycle We will be starting a new training cycle this week Strength lifts will be: Box Squat Strict Press Sumo Deadlift The goal is to beat your box squat from the last time we did these. This will be the first time we do Strict press and sumo…

CrossFit One World – CrossFit Partner WOD 250802 (AMRAP – Rounds and Reps) 28 Min Partner AMRAP 60 deadlifts (95/135) 50 box jump overs (20″/24″) 40 hang cleans (95/135) 30 push press (95/135) 20 front squats (95/135) 10 handstand push ups You go, I go – split up reps however you’d like. RX+ 115/155

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…