CrossFit One World – CrossFit Upper Push/Pull Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 20 Banded face pulls 10 alternating groiners with rotation 10ea Single arm DB upright row Power (6 Rounds for weight) EMOM x 6 2 Split Jerks SPEED reps, no griding or misses…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50 Single Unders 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 200m Run 3 Wall Walks 10 Alt DB Snatches…

CrossFit One World – CrossFit Max Effort Lower New Training Cycle Today! Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 10 alternating side lunges 20 band glute bridges 3 squat jumps Power (No Measure) EMOM x 5 5 DB Squat Jumps 20/15lbs Strength (5 Rounds for weight)…

CrossFit One World – CrossFit Back Squat (14 Min E2MOM Back Squat Set 1 65% -5 Reps Set 2 70% – 4 Reps Set 3 75% – 3 Reps Set 4 80% -3 Reps Set 5 80% – 2 reps Set 6 85% – 2 Reps Set 7 87.5 – 1 Reps) Metcon (6 Rounds…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit 180131 P Mod (Time) 180131 Mod With a partner for time: 100 overhead walking lunges 100 knees-to-elbows 100 sit-ups 100-cal. row 100 sit-ups 100 knees-to-elbows 100 overhead walking lunges One partner works, while the other rests

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) Couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: 200m Run 10 OHS 10ea Barbell single leg RDL Strength (5 Rounds for weight) EMOM x 10 (5ea) Min 1 – 12 Barbell Front Rack Reverse Lunges – take bar from rack Min…

CrossFit One World – Hype Hitters

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: 50ft Bear Crawl 25 Band Pull Aparts 25 DB Z-Press Strength (5 Rounds for weight) Every 90s x 5 2 Squat cleans + 1 Split Jerk Conditioning (5 Rounds for time)…