CrossFit One World – CrossFit: Fire Breathers Ring progression Ring support hold bottom of ring drop negative to static ring hold Metcon (No Measure) EMOM x 12 1- 20 secs L-Sit 2- 20 secs Hand stand hold 3- 10 pull ups (any variation you want to work on) Metcon (Time) 3 rounds 800m run 15…

CrossFit One World – CrossFit Metcon Level G Maxter (Time) Teams of 2 for time 200m Run (together) 40 Clean and Jerk 115/85 16 Burpee Box Jump over 74 Hand Release Push-up 60 Toes to Bar 200m Run 50 Wallball 30 Power Snatch 115/85 100 cal row 200m Run

CrossFit One World – CrossFit Strength 10 Min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 1 RM Push Press Set 1 67% Set 2 70% Set 3 76% Set 4 79% Set 5 79% Record Last Two Sets Push Press Push Jerk Split Jerk Metcon Level 1 Grease Lighting (10 Rounds…

CrossFit One World – CrossFit Strength Back Squat 10 MIn E2MOM 5 Rep Back Squat Set 1 68% Set 2 73% Set 3 77% Set 4 79% Set 5 83% Record This Set On Wodify Metcon Level 2 Hyper Jump (5 Rounds for time) 25 Min E5MOM 10 Box Jump 20 Push Ball 20/14 10…

CrossFit One World – CrossFit Strength 15 Min EMOM 1st Min – 3 Hang Power Snatch 2nd Min -3 Snatch Balances 3rd Min – 2 Snatches @ 60 %- 65% 1 RM Hang Power Snatch Hang Power Snatch Snatch Balance Snatch Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Toes to Bar…

CrossFit One World – CrossFit Gymnastics 12 Min EMOM Pick a Progression Odd Pull up/ Muscle Up Progression Even HSPU Progression Odd: Muscle-ups Odd: Bar Muscle-ups Odd: Chest-To-Bar Pull-ups Odd: Pull-ups Odd: Ring Rows Odd: Banded Strict Pull Ups Choose a Band that you can use and remember the band thickness and how much assistance…

CrossFit One World – CrossFit Strength 10 Min E2MOM Odd: 10 RDL Even: 5 High-Hang Clean (Catch on Power Position) @ 60% 1 RM RDL Odd: Romanian DeadLift (RDL) Even: High-Hang Clean Pause at mid Thigh for 2 sec Do not Yank the Bar If technique need work practice high -Hang Pulls Metcon Level 1…

CrossFit One World – CrossFit Strength Front Squat 10 Min E2MOM 4 Rep Front Squat Set 1 65% Set 2 70% Set 3 75% Set 4 75% Set 5 80% Record Last Set ON Wodify Metcon Level KettleBaller (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American…

CrossFit One World – CrossFit Level G Heavyarms (AMRAP – Reps) Teams of 2 30 Min AMRAP One top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+…

CrossFit One World – CrossFit Strength 10 Min E2MOM Odd: 10 RDL Even: 5 High-Hang Clean (Catch on Power Position) @ 55% 1 RM RDL Odd: Romanian DeadLift (RDL) Even: High-Hang Clean Pause at mid Thigh for 2 sec Do not Yank the Bar If technique need work practice high -Hang Pulls Level 1 Cross-Slash…