CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike or 20 Cal Row 10m HS Walk or :30s HS Hold 10 alternating lateral lunges Strength (5 Rounds for weight) Every 3min x 5 6 Snatch Grip RDL’s 3 Broad Jumps + Vertical Jump combo build to 6RM…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets: 10 alt side lunges 5 Inch Worms :30s Wall Sit Skill (No Measure) EMOM x 8 Min 1 – :40s HS Hold Min 2 – :40s Forearm Plank Conditioning (3 Rounds for time) 3RFT (25min Cap) “Boat…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row + 3 sets: 10 Wall Slides 10 Push-ups 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 3 Push Press 6-8 Strict Chin-Ups 3RM Push Press Conditioning (AMRAP – Rounds and Reps) “Open 14.1” 10min AMRAP 30…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 25ft High Knees 25ft Butt kickers 10 walking lunges Gymnastics Test (AMRAP – Rounds and Reps) AMRAP 60s Max Push-ups or Ring Dips Max Pull-ups or Ring Rows Max Burpee Box Jumps 24/20″ rest 2min between each…

CrossFit One World – CrossFit Total Body + Metcon Testing Week Hi Everyone! This week we will be testing in a number of different areas. Monday will be: 1RM Front Squat + “Helen” Tuesday: Gymnastics Testing + “Karen” Wednesday: Push Press 5RM + “Open 14.1” Thursday: “Boat Race” Friday: “Open 20.1″ prepare accordingly Warm-up (No…

CrossFit One World – CrossFit Sunday FunDay Testing Week Hi Everyone! This week we will be testing in a number of different areas. Monday will be: 1RM Front Squat + “Helen” Tuesday: Gymnastics Testing + “Karen” Wednesday: Push Press 5RM + “Open 14.1” Thursday: “Boat Race” Friday: “Open 20.1″ prepare accordingly Warm-up 10 Min AMRAP…

CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) Amrap 25 200m Run (together) 20 DB Snatches (split, alternating arms) 30 Box Step-Overs (split) 20 Toes-to-Bar or Hanging Knee Raises (split) 20 Syncro Air Squats

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike or 20 Cal Row 10m HS Walk or :30s HS Hold 10 alternating lateral lunges Strength (5 Rounds for weight) Every 3min x 5 6 Snatch Grip RDL 3 Broad Jumps build to 6RM take from rack Conditioning…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets: 10 alt reverse lunges w/rotation 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 8 Min 1 – 5 Wall Walks Min 2 – 25 Tuck-Ups Conditioning (Time) For Time (20min Cap) 10-20-30-40-50 Cal Row 100m…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row + 3 sets: 10 Air Squats 20 Band pull aparts 10 Wall Slides Strength (5 Rounds for weight) Every 3min x 5 6 Push Press – 2s pause at the top 6-8 Chin-ups Conditioning (Time) For Time: (10min Cap) 15-12-9 Power…