September 9th 2022

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

Run-Row (Time)

Five Rounds for time:

Run 400 Meter

Row 500 Meters

Time cap: 30 mins

Search

Popular Posts

CrossFit – Sat, Jul 27

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit – Fri, Jul 26

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit – Thu, Jul 25

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53

CrossFit One World