CrossFit One World – CrossFit
Skill
Warm-up (No Measure)
5 x’s E2MOM (10 Min.)
20 Mountain Climbers (knees to elbows)
10 Pistols (5R/5L)
20 Bicycle Crunches
Strength
Front Squat (4 Tempo Front Squats 5 X E2MOM (10 Min) @ 70%)
3 Seconds Down, 1 Second Up
Metcon
Metcon (No Measure)
3 Rounds of EMOM (18 min.):
Odd: Plank Hold*
Even: Push-Ups
Odd: Squat Hold*
Even: Jumping Squats
Odd: Handstand or Pike Push up hold (Pike Push up hold should be in bottom position, w/ head 1 inch off the ground)*
Even: V-Ups
*Run Penalty: 100 Meter Run for Each time you break any hold, to be completed after the Metcon is over
**Add weight to plank hold, squat hold and jumping squats if you want an extra challenge