CrossFit One World – CrossFit
ATHLETES: Please be sure to check into the class that you plan to attend to make sure it’s not canceled due to wet/rain. If it is canceled it will not allow you to check in.
If it is canceled there will be a zoom instead
Crossfit M,W,F 6:30AM, 11:00AM & 6:30PM, Tues,Thurs 11:00AM & 4:45PM BootCamp Tues,Thurs 6AM,6PM
Skill
Hand Stand Hold Max (Time)
Max Duration Hand Stand Hold
10 Minutes:
Freestanding or on the Wall
Scaled: Tempo Pike Push ups
(3 seconds down, 1 second up)
Rest between each set
Strength
Thruster (10 Min. to Establish 1RM Thruster)
Metcon
Metcon (Time)
3 RFT
10 Burpee Box Jumps 20/24
10 V Ups
20 American KB Swings 35/53
10 V Ups