CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
5min Bike or Row
+
3 sets
20 Lunge jumps
50ft Side Shuffle
50ft Carioca
Skill (No Measure)
EMOM x 8
Min 1 – :40s Wall Facing HS Hold
Min 2 – :40s Forearm Plank
RX +: 50ft HSW
Conditioning (AMRAP – Rounds and Reps)
10 minute AMRAP @ sustained pace
200m Run
8 Toes to Bar
6 Devil’s Press, 35/25lbs
Rest 5 minutes
x 2 sets
Accessories (No Measure)
3 sets:
20 alternating DB Curls
25 Band pull aparts
rest 60s