CrossFit One World – CrossFit

Announcement

Due to the unpredictable weather that’s upon us One World will be bring back Zoom Classes only on those days that are cancel. Please Check Wodify and other social media for information. THANK YOU

ZOOM ID

223 055 0704

Password

OW1

( All Class Have Same ID just different Time)

Zoom Class MWF ( If Class is CANCELED )

6:30am

11:00am

6:30pm

Skill

Warm-up (No Measure)

Double TABATA 20/10 (8 Min)

Alternating

Plank w/Plate

Hollow Hold w/Plate

Side Plank R

Side Plank L

Strength

Overhead Squat (2 Reps 8 x EMOM @ 90%)

Zoom Modification:

2 Hands Overhead Wall Squats and 5 tricep dips (couch/chair, etc.) in remaining time

Metcon

Metcon (Time)

For Time (20 min Time Cap)

400 meter Run

Then, 2 Rounds of:

8 Dumbbell Burpees to Presses OR Devils Press (2×35/53 lb)

100 meter Farmer’s Carry (2×35/53 lb)

8 Dumbbell Burpees to Presses OR Devils Press (2×35/53 lb)

100 meter Front Rack Shoulder Carry (2×35/53 lb)

Finally, perform:

400 meter Run
Zoom Modification:

Buy In: 100 Single Unders or lateral hops

Then:

2 rounds of

8 Dumbbell Burpees to Presses OR Devils Press (2×35/53 lb)

40 Mountain Climbers (R&L =2 reps)

8 Dumbbell Burpees to Presses OR Devils Press (2×35/53 lb)

40 Front Rack Lunges (20R/20L)

Buy Out: 100 Single Unders or lateral hops