CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 Rounds: 25 Banded face pulls 12/ea SA DB Press 5 Yoga Push-ups Strength (5 Rounds for weight) Every 3min x 5 5 Push Press 10 MB OH Slam build to 5RM Conditioning (4 Rounds for time) 4…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike/Row @75% effort + 3 sets: 10 alternating side lunges 25ft High Knees 3 squat jumps Gymnastics (No Measure) EMOM X 9 (3 rounds each) min 1 – 15 V-ups Min 2 – Max Push-ups, rest 10s, then 3 more Min 3 –…

CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 Rounds: 25 glute bridges 20 Reverse Lunge + Twist 5 Jump Squats Strength (5 Rounds for weight) Every 3min x 5 5 Pause Front Squats 5 Box Jumps 24/20″, RX+ 30/24″ build to tough load and height…

CrossFit One World – CrossFit Sunday FunDay Warm-Up (No Measure) 3 sets: 200m Run 15 Banded good mornings 20 shoulder taps Conditioning (No Measure) Every 3mins x 5 40 Double Unders 12–15 Calories Bike + Every 3min x 5 15 TTB 12-15 Cal Row Arm Work (No Measure) 3 sets: 15 DB Curls 50 Band…

CrossFit One World – CrossFit Partner WOD Conditioning (AMRAP – Rounds and Reps) AMRAP 20: 200m Run 10 KB Swings 10 Air Squats 5 Burpees alternate rounds

CrossFit One World – CrossFit Dynamic Lift + Moderate Metcon Warm-Up (No Measure) 2min Jump rope – 3 Rounds: 15 Front Squats 10 sumo good mornings 10 V-Ups Strength (8 Rounds for weight) EMOM x 8 3 Squat Cleans 135/85 3 Broad jumps Rx+ 155/105 Conditioning (3 Rounds for time) For Time: 12min Cap 21-15-9…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row @75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 9 (3 rounds each) Min 1 – :35s HS Hold Min 2 – :35s Hollow Body Hold Min 3 –…

CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 rounds: 50ft Bear crawl 2 wall walks 10 Kip Swings Strength (5 Rounds for weight) Every 3min x 5 5 Strict Press 8 MB Slams build to 5RM Conditioning (Time) For Time (10min Cap) 30-20-10 Alt DB…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Row/Air Bike @ 75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 8 (4 rounds each) Min 1 – 25 Tuck-ups Min 2 – 2 Wall Walks Conditioning (No Measure) EMOM x…

CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 3 sets: 15 Cal Bike/20 Cal Row 20 Goblet squats 20 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 5 Deficit Deadlifts 8 Tuck Jumps build to tough load stand on 15lb plate Conditioning (5 Rounds for time)…