CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
5min Bike or Row
+
3 sets:
10 alt reverse lunges w/rotation
50ft Side Shuffle
50ft Carioca
Skill (No Measure)
EMOM x 9 (3 rounds each)
Min 1 – :30s Ring Dip Lockout
Min 2 – 20 Tuck-Ups
min 3 – :20s Chin over bar hold
Conditioning (Time)
For Time: (20min Cap)
50-40-30-20-10
Cal Row
100m Farmers Carry between sets 53/35lbs
Accessories (No Measure)
2 sets:
50 Seated Band Hamstring Curls
30 MB Russian Twist
rest 60s