CrossFit One World – CrossFit

Gymnastics

12 Min EMOM

Pick a Progression

Odd Pull up/ Muscle Up Progression

Even HSPU Progression

Odd: Muscle-ups

2 Strict Muscle or Kipping

Odd: Bar Muscle-ups

2 Reps

Odd: Chest-To-Bar Pull-ups

3 Strict C2B or Kipping

Odd: Pull-ups

4 Reps Strict or Kipping

Odd: Ring Rows

5 Reps

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

6 Reps

Even: Strict Handstand Pushups

3 Strict

Even: Handstand Push-ups

4 Reps

Even: Floor Press

6 Reps

Level 1 Rough Divide (AMRAP – Rounds and Reps)

AMRAP 15 Min

10 Chest to bar ( Rx+ Muscle Up Bar/Ring )

10 Thruster 95/65

200m Run