CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
400m Run
+
50ft High Butt Kickers
10 inch worms
50ft High Knees
Skill Work (No Measure)
EMOM x 8
Min 1 – 20 Wall Facing Shoulder Taps
Min 2 – :30s Chin-Up Hold
Conditioning (No Measure)
A: 100 Cal Row for time (5min cap)
rest 5min
+
EMOM x 16 (4rds each)
Min 1 – 15/12 Cal Bike
Min 2 – 15 Burpees
Min 3 – :30s Hollow Hold
Min 4 – 100m Run
Accessories (No Measure)
3 sets:
10 Wtd. Barbell Curls
50 Band tricep push-downs