CrossFit One World – Fit Kids Warm-up Coaches Choice Self Defense Skill Work Review from last 2 weeks Metcon 10 min Amrap 20 high knees 10 crunches 10 burpees

CrossFit One World – OW Fit Push Jerk + Split E2MOM 12 mins 1 Push Jerk + 1 Split Jerk Work at6x 3 Push Jerk + 2 Split 65-75% Metcon (Time) 4 RFT 10 KB Snatch (5R then 5L) 10 KB O.H. Lunges R 10 V-Ups 10 KB Snatch (5R then 5L) 10 KB O.H.…

CrossFit One World – OW Fit Front Squat 3×3 70-80% *No Rack, take from ground *Use 1RM Clean Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 Burpees 20 Double Unders 400M Run ZOOM MEETING Zoom : Metcon (Time) 5 Rounds for time: 15 Dumbbell Snatches 15 Push Ups 15 Dumbbell Hang Cleans 15 Push…

CrossFit One World – OW Fit Snatch 7x 2 Hang Snatch + 1 Snatch Metcon (Time) 21-15-9 P Clean 95/135 Shoulder to Overhead

CrossFit One World – OW Fit Weightlifting Sott Press (E2MOM @ Barbell weight 5×5) While sitting at a Squat position press the bar from rack positionOdd 5 Sott Press Even 5 Curls Metcon Metcon (Time) 10 Push up 20 Burpees 10 Push up 30 Double under or 60 hops 20 Burpees 10 Push up 40…

CrossFit One World – OW Fit Please remember: You will do your work in your own space & there is NO sharing equipment of any kind regardless of social bubbles. Metcon Metcon (Time) Teams of 2 You go then I go style Buy In 100 Back squat ( PA 5/ PB 5) Bar Rx+ 135/95…

CrossFit One World – OW Fit Zoom Info 06:30 PM- 318-038-092 Password: Deadlift 5×5 @ 65%+ Metcon (Time) For Time 50 Alt Lunges 400M Run 50 Air Squat 400m Run 50 Alt Lunges *Rx-No Barbell Make it spicy with a KB and do everything except the run as a goblet

CrossFit One World – Fit Kids Warm up Kids Choice w/Coach Brooke Self Defense Skill Work Skills Review Metcon (No Measure) 5X’s E2MOM 10 Jumping Lunges 5 Push Ups 10 Air Squats 5 Burpees

CrossFit One World – OW Fit 11:00 AM 320-852-359 06:30 PM- 318-038-092 Password: 07:35 PM ROMWOD 158-550-181 Clean 7x 1 high pull + 1 hang @ 60-70% Metcon (AMRAP – Rounds and Reps) 10 M in AMRAP 10 Clean and Jerk 95/135 Row 15 cal Zoom Workout ZOOM: Metcon (5 Rounds for reps) AMRAP 10…

CrossFit One World – OW Fit Zoom Info 06:30 PM- 318-038-092 Password: Push Press + Push Jerk + Split Jerk Complex involving Push Press + Push Jerk + Split Jerk based on percentage of your push press 5X E2MOM 5x 3 (1 push press + 1 p jerk + 1 split jerk) 65-75% *Take from…