CrossFit One World

Oct. 26th

CrossFit One World – CrossFit

Warm-up

Optional Warm Up

3 Rounds

30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Sit Ups

Skill Work

12 Min EMOM

Odd: 1 Rope Climb / Work On getting familiar with technique

Even: 5-7 Rep Handstand Push / Strict HSPU / Progression

Rope Climb

Handstand Push-ups

Metcon

Metcon (10 Rounds for reps)

10 Set of 90 Sec of

4 DB Deadlift 40/20 Rx +50/35

6 DB Thrusters

8 DB Front Rack Alt Reverse Lunges

50ft DB Farmers Carries

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