CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 10/ea KB Single Arm OHS 15 KBS 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Box Squat – 4 Reps Broad Jump – 5 reps build to…

CrossFit One World – CrossFit Max Effort Upper New training cycle starting today! Warm-Up (No Measure) pec stretch x 30s/ea lat stretch x 30s/ea + 3 sets: 200m Run 3 Wall Walks 10 Kip Swings Strength (5 Rounds for weight) Every 3min x 5 Push Press – 4 Reps Rope Climb – 2 reps build…

CrossFit One World – CrossFit Deadlift (12 Mins E2MOM 5 Rep Dead-lift @ 70% + Increase Weight Every Set by 5 Ibs to 10 Ibs.) Metcon (Time) 5 Rounds For Time 10 Sumo Dead-lift High Pulls 10 Shoulder to Overhead 10 Front Squats 100 m Run Rx 115/85 Rx+ 135/105

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit 220930 P Mod (Time) AMRAP for 25 Mins: Increase by 5 each round (5, 10, 15…) 5 Snatches (95/135) 5 Burpee Box Jumpovers (20/24) 5 Clean and Jerks (95/135) + every 5 minutes, 500m row both partners Must complete 5 reps at a time. One partner rests, while the other…

CrossFit One World – Functional Mobility & Strengthening Warm-up 8 Min EMOM 30 Sec Row 30 Sec Rest Conditioning Series of EMOM 4 Mins EMOM 6 Rep Goblet Squats 4 Mins EMOM 6 Reps Barbell Pull ups (Feet on the Box) 6 Mins EMOM 6 Rep/each Split Stance KB RDLS 6 Mins EMOM 6 Rep/each…

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 – 16 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 (6 Rounds for weight) Every 90s x 6 2 Power cleans + 1 Split Jerks Conditioning (4 Rounds for time)…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + Running Drills: Run Drills 2 X 10m Butt Kicks 2 x 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Accelerations Gymnastics (No Measure) EMOM x 10…