CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 24 Min Partner AMRAP 6 wall walks 12 squat snatches (65/95) 24 overhead squats (65/95) Every 4 minutes, 20 synchronized sit ups. Partners must alternate reps.

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 Box Jumps Strength (5 Rounds for weight) Every 3min x 5 5 Deficit DL (stand on 25lb Plate) 10 lunge jumps – max height Conditioning…

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 Dip Lockout Min 2 – :30s Arch Hold Min 3 – 2…

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 5 Pause Bench Press (2s pause) 8 DB Bent Over Rows – 2 DB’s Conditioning (AMRAP – Rounds and Reps) 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 – :10-20s Chin Over Bar Hold Min 2 – :30s Bottom Ring Dip Hold Min…

CrossFit One World – CrossFit Max Effort Lower New Cycle Hello everyone! We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle! Make sure you are recording all of your lifts and your accessories to keep track of your progress! For this upcoming cycle, our…

CrossFit One World – CrossFit New Cycle Hello everyone! We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle! Make sure you are recording all of your lifts and your accessories to keep track of your progress! For this upcoming cycle, our main lifts will…

CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 25min 15 Cal Bike 20 G20 20 TTB 40 Front Rack Reverse Lunge

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 2min Jump Rope Couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets 10 Barbell front squats 10 Sumo good mornings 3 Box Jumps Strength (5 Rounds for weight) Every 3min x 5 3 Power Cleans 5 Tuck Jumps build to 3RM…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets 20 Lunge jumps 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 8 Min 1 – :40s Wall Facing HS Hold Min 2 – :40s Forearm Plank RX +: 50ft HSW Conditioning (AMRAP – Rounds and…