CrossFit One World – CrossFit
Gymnastics
12 Min EMOM
Pick a Progression
Odd Pull up/ Muscle Up Progression
Even HSPU Progression
Odd: Muscle-ups
2 Strict Muscle or Kipping
Odd: Bar Muscle-ups
2 Reps
Odd: Chest-To-Bar Pull-ups
3 Strict C2B or Kipping
Odd: Pull-ups
4 Reps Strict or Kipping
Odd: Ring Rows
5 Reps
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
6 Reps
Even: Strict Handstand Pushups
3 Strict
Even: Handstand Push-ups
4 Reps
Even: Floor Press
6 Reps
Level 1 Rough Divide (AMRAP – Rounds and Reps)
AMRAP 15 Min
10 Chest to bar ( Rx+ Muscle Up Bar/Ring )
10 Thruster 95/65
200m Run