September 9th 2022

CrossFit One World – CrossFit

Gymnastics

12 Min EMOM

Pick a Progression

Odd Pull up/ Muscle Up Progression

Even HSPU Progression

Odd: Muscle-ups

Odd: Bar Muscle-ups

Odd: Chest-To-Bar Pull-ups

Odd: Pull-ups

Odd: Ring Rows

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

Even: Strict Handstand Pushups

Even: Handstand Push-ups

Even: Floor Press

Metcon

Run-Row (Time)

Five Rounds for time:

Run 400 Meter

Row 500 Meters

Time cap: 30 mins

Search

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