CrossFit One World – CrossFit
Gymnastics
12 Min EMOM
Pick a Progression
Odd Pull up/ Muscle Up Progression
Even HSPU Progression
Odd: Muscle-ups
Odd: Bar Muscle-ups
Odd: Chest-To-Bar Pull-ups
Odd: Pull-ups
Odd: Ring Rows
Odd: Banded Strict Pull Ups
Choose a Band that you can use and remember the band thickness and how much assistance on the pull ups. and try to remember to get a thinner band as the it gets easier
Odd: Bent Over Row
Even: Strict Handstand Pushups
Even: Handstand Push-ups
Even: Floor Press
Metcon
Mindblow (AMRAP – Rounds)
12 Min AMRAP
2-4-6-8-10-12-14-16-18-20-Ect
Thrusters 95/65 RX+ 115/85
Sprawl Box Jumps Over 20/14
Rest 60 Sec
6 Min Time Cap
Ect-20-18-16-14-12-10-8-6-4-2
HSPU
Box Jump 20/14
Detail: First AMRAP climb the ladder until time expires
Then wherever you ended up finishing for example 9th (18TH Rep) Round. The 6 Min Time Cap WOD will begin the descent from the 9th(18th Rep) Round then 8th (16th Rep) and so on. Record Time Complete on result notes