CrossFit One World
Try for Free
Start Now

CrossFit – Thu, Jul 24

CrossFit One World – CrossFit

Gymnastics + Conditioning

Warm-up (No Measure)

5min Bike or Row

Banded hamstring stretch x 30s/ea

+

3 sets:

50ft High Knees

50ft Side shuffle

10 Skater Jumps

Skill Work (No Measure)

EMOM x 9

Min 1 – :30s HS Hold

Min 2 – :30s Bottom Squat Hold

Min 3 – 2 Rope Climbs

Conditioning (No Measure)

EMOM x 10

Min 1 – 40 Double unders or 60 singles

min 2 – 15 TTB or K2E

+ 2min rest

EMOM x 10

Min 1 – 12 Burpees to 6″ target

min 2 – 12/10 Cal Bike

Accessories (No Measure)

3 sets:

20 DB Lateral Raises

20 Barbell bicep curls

rest as needed

Search

Popular Posts

  • CrossFit – Thu, Aug 13

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…

  • CrossFit – Wed, Aug 12

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…

  • CrossFit – Tue, Aug 11

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…

Categories

Archives

Tags