CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 30mins While one partner works, the other rests: 100m Run (together) 30 Wall Balls 20 DB Snatches (alt) 20 Box Step-Overs – bodyweight 20 Burpees (sync)

CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 2min Jump Rope – 3 Rounds: 8 Empty Bar Push Press 10 Front Rack Lunges 6 Jumping Air Squats Strength (5 Rounds for weight) Every 3min x 5 4 RDL’s 3ea SL Box Jump Go up 5-10lbs from last week Conditioning…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or row – 3 Rounds: 10 Air Squats 5 Inchworms 5/5 KB Windmills Gymnastics (No Measure) EMOM x 10 (5 rounds each) Min 1 – :30s L-sit – scale to hollow hold min 2 – :30s HS Hold Conditioning (AMRAP – Rounds…

CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 3 Rounds: 200m Run 25 band pull aparts 25 band tricep downs Strength (5 Rounds for weight) Every 3min x 5 4 Close Grip Bench press 8ea SA DB Row build to tough load both Conditioning (Time) For Time: 12min Cap…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row @75% – 3 sets: 25ft Bear crawl 25ft High Knees 3 broad jumps Gymnastics (No Measure) EMOM x 10 (5 rounds each) Min 1 – 50 Double Unders or 70 Singles Min 2 – 5 Wall Walks Conditioning (AMRAP –…

CrossFit One World – CrossFit Memorial Day Murph Conditioning (Time) “Murph” 1mile one 100 pull-ups 200 push-ups 300 air squats 1mile run RX+: Wear weight vest

CrossFit One World – CrossFit Sunday FunDay Warm-Up (No Measure) 3 sets: 20 Cal Row 15 Banded good mornings 20 shoulder taps Conditioning (No Measure) 5 Rounds 30 Calories Row 30 Calories Bike 400m Run Arm Work (No Measure) 3 sets: 15 DB Curls 50 Band tricep push-downss + 3 sets: 15 DB Reverse fly’s…

CrossFit One World – CrossFit Partner WOD Conditioning (AMRAP – Rounds and Reps) AMRAP 20: 200m Run 10 Slam Balls 10 Walking Lunges 10 Sit-Ups 10 Cal Row or Bike

CrossFit One World – CrossFit Dynamic Lift + Moderate Metcon Warm-Up (No Measure) 2min Jump rope – 3 Rounds: 20 Banded good mornings 3 Wall Walks 5 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 5 RDL’s 3ea Single leg box jumps build to 5RM take from rack Conditioning (4 Rounds for…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike/Row @75% effort + 2 sets: 10 alternating groiners with rotation 25ft Butt Kickers 20 Band pull aparts Gymnastics (No Measure) EMOM x 8 (4 rounds each) Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Body rocks Conditioning (AMRAP –…