CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row couch stretch x 30s/ea adductor rock x 10ea + 3 sets: 10 lunge jumps 25 Russian KBS :30s Hollow Hold Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 8 reps single leg box jump x 3ea Conditioning (AMRAP…

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Scap Pull-ups 15 Push-ups 10 MB OH Slams Strength (5 Rounds for weight) Every 3min x 5 Push Jerk x 5 reps DB Plank Row x 20 reps ()…

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 8 Push press 10 Lateral Burpees 100 m Run Rx 115/75

CrossFit One World – CrossFit Metcon (Time) 21-15-9 Pull ups Push Press 65/95 Back Squat (All The Set are TEMPO 5 Sec Descending and Ascending 1th Set – 5 Reps Bar 2th Set – @ 35% 3 Reps 3th Set – @ 40% 3 Reps 4th Set – @ 50% 3 Reps 5th Set –…

CrossFit One World – CrossFit 02142025 “Heart & Core” P Mod (Time) 3 Rounds for Time: 14 Sit-Ups (split) 14 Squat Ball Tosses (Squat together, pass at top) 14 Toes to Bar (split) 14 Plank High-Fives (per side) 1400m Partner Row (split)

CrossFit One World – CrossFit Dynamic Effort Lower Warm-up (No Measure) 400m Row couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 10 Kip Swings 2 Wall walks + :10s HS Hold 10 Sumo Barbell good mornings Strength (5 Rounds for weight) Every 2min x 5 3 Hang Squat Snatch Conditioning (4…

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: 15 Ring Rows 30 Shoulder Taps 10 MB Slams Strength (5 Rounds for weight) Every 2min x 5 3 Hang Squat Cleans Conditioning (4 Rounds for time) 4RFT (12min Cap) 15…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 sets: 50ft High Knees 50ft butt kickers 50ft walking lunges 50ft side shuffle 50ft carioca Skill Work (No Measure) EMOM x 9 (3 rounds each) Min 1 – :30s HS Shoulder Taps Min 2 – :20s Bottom Dip Hold Min 3 – :20-30s…

CrossFit One World – Hype Hitters