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CrossFit – Thu, May 8

CrossFit One World – CrossFit

Gymnastics + Conditioning

Warm-Up (No Measure)

5min Row/Air Bike @ 75% – hard sprint last 10 sec of each minute

15/side Arm Circles- forward and reverse

10/side Arm Swings

1x 25yd Bear Crawl – Forward

1x 25yd Bear Crawl – Backward

1 x 25 yd Lunge with Twist

10/each way Hip Circles

5min Row/Air Bike @ 70% – hard sprint last 10 sec of each minute

Gymnastics (No Measure)

EMOM x 9 (3 rounds each)

Min 1 – 3-5 HSPU or :30s HS Hold

Min 2 – :30s Hollow Body Hold

Min 3 – :30 Forearm plank

Conditioning (AMRAP – Rounds and Reps)

Every 5min x 5

40/30 Cal Row

15 Russian KBS 53/35lbs

12 alternating Goblet reverse lunges

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