CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…

CrossFit One World – CrossFit Row intervals (Time) 5x250M row 1:1 rest Shoulder Press (Every 90 secs x5 2 strict + 2 push press working range 75-85%) 1-time exercise (Time) 5 RFT 10 Thrusters 65/95 15 American KB Swing 35/53

CrossFit One World – CrossFit 1-time exercise (No Measure) 10 mins for shoulder and hip mobility Wall squats med ball shoulder stretch Snatch (Every 90 secs 6×2 Starting @ 70% and add weight as appropriate) 1-time exercise (Time) For Time 800m Run 50 Push Ups 50 Weighted Sit Ups (45/25 plate) 800m Run

CrossFit One World – CrossFit Dips (Accumulate reps over 5 mins ie. 5,10,15 reps is dependent on proficiency ) Front Squat (Every 90 secs 5×5 Starting @ 75% and add weight as appropriate) 1-time exercise (AMRAP – Reps) E3MOMx4 500 M Row 10 deadlift 5 dips

CrossFit One World – CrossFit Metcon (No Measure) 20 min AMRAP (Rounds & Reps) Partner A: 20 Cal Row Partner B: 5 T2B 10 Burpee Box Jumps (24/20) 15 Wall-Balls (RX 20/14) (Partner A switches w/Partner B after completing Row &continues where Partner B left off)

CrossFit One World – CrossFit Pull-ups (10 min EMOM 50% max Pull Ups from previous) Overhead Squat (Every 2 mins 5×5 Start @ 65% and add weight as appropriate) 1-time exercise (AMRAP – Rounds and Reps) 10 min AMRAP 10 lateral burpees over bar 10 deadlifts 10 front squats 95/135

CrossFit One World – CrossFit 1-time exercise (4 Rounds for time) 4 rounds 200m row rest :30 Clean (Every 90s 6×2 Start @ 70% and add weight as appropriate) 1-time exercise (Time) 10 rounds 10 wallballs 3 Squat snatches 95/135

CrossFit One World – CrossFit 1-time exercise (No Measure) 5×5 seated box jumps to max height Work on opening up hips Push Press (Every 90 secs x 5 3 push jerk + 2 split jerk 65-75%) Momma Q (No Measure) For Time 3 rounds of DT 1 mile run 3 rounds of DT DT 12…

CrossFit One World – CrossFit Double-Unders (Tabata Double unders) Back Squat (Every 90 sec 3×3 70-80%) 1-time exercise (No Measure) 4 RFT 10 KB Snatch (5 ea arm) 10 KB O.H. Lunges R 10 pull ups 10 KB Snatch (5 ea arm) 10 KB O.H. Lunges L 10 pull ups KB = 35/53

CrossFit One World – CrossFit Handstand Push-ups (HSPU Progressions tabata 3-5 hspu Sub def push ups/hspu/shspu) Hang Snatch (7x 2 hang + 1 snatch Start @ 70% and add weight as appropriate) 1-time exercise (AMRAP – Rounds and Reps) AMRAP 15 2 Rope Climb 300m Run 60 double unders