CrossFit One World – CrossFit
Warm-up
Optional Warm Up
2 Rounds
:40 on / :20 off on each exercise
– Flutter Kicks
– Planch Press
– Tap Crunches
– Floor Thrusters with Knee Push-Up
– Hollow to Arch Roll
Weightlifting
10 Min EMOM Odds Evens
Odd: 5 Pull Ups / Ring Row / Best Pulling
Add Weight If Possible
Even: Pistol Practice
Pull-ups
Pistols
Metcon
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