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