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