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
5 Pull Ups / Ring Row / Best Pulling
Add Weight If Possible
Pull-ups
Metcon
Metcon (Time)
For Time
25 Double Under
21 Thrusters 75/65
21 Pull Ups ( RX + 16 Bar Muscle Ups )
25 Double Under
15 Thruster 95/75
15 Pull Ups ( Rx+ 8 B-MU)
25 Double Under
9 Thrusters 115/85
9 Pull Ups ( Rx+ 5 B-MU )