CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row couch stretch 1min/side + 3 sets: 10 Pause Goblet Squats 20 Banded good mornings 10 Pogo Hops Strength (5 Rounds for weight) Every 3min x 5 1 Back Squat 3ea SL Box Jumps build to heavy single Conditioning (4 Rounds for…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift Build up to 70% 1 RM Dead) Run Diane Version 2 (Time) 12min Time Cap 21 Deadlifts 21 Handstand Push Ups 200m Run 15 Deadlifts 15 Handstand Push Ups 200M Run 9 Deadlifts 9 Handstand Push ups 200M Run Rx 225/155

CrossFit One World – CrossFit Overhead Squat 10 Min EMOM 5 Overhead Squat Light To Moderate Weight Build up to 65% Squat Snatch Partner WOD Conditioning (No Measure) AMRAP 20mins 200m Run (together) 20 DB Snatches (split, alternating arms) 30 Box Step-Overs (split) 20 Toes-to-Bar or Hanging Knee Raises (split) 20 Syncro Air Squats

CrossFit One World – CrossFit Total Body + Metcon Announcement Class WOD will be 1776 4th of July WOD Open Gym will be our regular Program 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row + 3 sets 20 Lunge jumps 50ft Side Shuffle 50ft Carioca Skill (No Measure) EMOM x 8 Min 1 – :35s Wall Facing HS Hold Min 2 – :35s Forearm Plank Conditioning (AMRAP – Rounds and Reps) 10 minute AMRAP…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 3 sets: 50ft Bear Crawl 2 Wall Walks 10 Banded pass throughs Strength (5 Rounds for time) Every 3min x 5 3 Push Jerks 10 Ring rows with 2/sec pause build to 3RM Conditioning (No Measure) EMOM x 15 (5 rounds each) Min…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row + 3 sets: 10 alternating groiners 50ft High Knees 50ft Butt kickers Skill Work (No Measure) EMOM x 8 Min 1 – 50 Double Unders Min 2 – 20 Tuck-Ups Conditioning (No Measure) Every 4min x 5 400m Run 20…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 3 sets: 20 Cal Row 5ea KB Single arm OHS 10 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 3 Back Squats 3ea SL Box Jumps build to 3RM Conditioning (4 Rounds for time) 4RFT (12min Cap) 20 Cal Row…

CrossFit One World – CrossFit Sunday FunDay LVL – Snatch Complex (12 Min E2MOM 6×2 Build Up to 75% 1 RM Hang Power Snatch) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL MI-JO (Time) 7 Rounds For Time 200 Meter Run 7 Goblet…

CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 20mins 250m Row each (one at a time; partner rests) 20 DB Thrusters (split) 20 Chest-to-Bar or Pull-Ups (split) 40 Double Unders or 60 Singles each 10 Syncro Burpees Over DB