CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
400m Run
+
50ft High Butt Kickers
10 inch worms
50ft High Knees
Core Work (No Measure)
EMOM x 8
Min 1 – 15 V-Ups
Min 2 – :30s Forearm plank
Conditioning (AMRAP – Rounds and Reps)
A: 10min Row for max meters
rest 5min
+
B: AMRAP 4min x 3 sets
12 Wall Balls 20/14lbs
10 Push-ups
8 Air Squats
rest 1min between sets
Accessories (No Measure)
3 sets:
10 Wtd. Barbell Curls
50 Band tricep push-downs