CrossFit - Wed, Mar 22 - CrossFit One World

CrossFit – Wed, Mar 22

CrossFit One World – CrossFit

Gymnastics Conditioning (No Measure)

Accumulate the following:

Top Ring Support Hold, 60 seconds

Bottom Ring Dip Hold, 60 seconds

Top Pull Up (Chin over Bar) Hold, 60 seconds/or Top Ring RowHold

Dead Hang Hold, 60 seconds

…

Accumulate 1 min at the static, locked out, top position of a ring dip/chin over bar and 1 min in the static, bottom position of the ring dip/dead hang (always keep an active position both in the top and in the bottom). You can break into smaller sets as needed.

Metcon (Time)

For time:

250 Single Unders

100 V-ups

75/50 Cal Assault/Echo Bike or Rower

50 Push Press, 115/75 lbs

Time Cap: 25 Minutes

…

Scaling Options:

Abmat Situps

Reduce Load

50/35 Calorie on Bike or Rower

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