CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
5min Bike or row
–
3 Rounds:
10 Air Squats
5 Inchworms
5/5 KB Windmills
Gymnastics (No Measure)
EMOM x 10 (5 rounds each)
Min 1 – :30s L-sit – scale to hollow hold
min 2 – :30s HS Hold
Conditioning (AMRAP – Rounds and Reps)
10 minute AMRAP @ sustained pace
15 cal row
8 lunge jumps
6 Devil’s Press, 35/25#
Rest 5 minutes
x 2 sets
Rx + : 50/35
goal is 4-5 rounds per set
Accessories (No Measure)
3 sets:
50 Banded face pulls
50 Band tricep push-downs
rest 60s