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 2 Blade Beam (Time)
Buy In 100 Double Under
Then
5 Devil’s Press 50/35
10 Single DB Goblet Squats or 10 Alt Pistols
5 Chest to bar
10 Box Jumps
10 Devils Press
15 Single DB Goblet Squat or 16 Alt Pistols
10 Chest to bar
15 Box Jumps
5 Devil’s Press
10 Single DB Goblet Squats or 10 Alt Pistols
5 Chest to bar
10 Box Jumps
Buy Out 100 Double Under