CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
400m Run
Banded hip stretch x 30s/ea
+
3 sets:
50ft High Knees
50ft Side Shuffle
50ft butt kickers
50ft Carioca
Gymnastics (No Measure)
EMOM x 8
Min 1 – 100ft KB Front Rack Carry 53/35
Min 2 – 15 TTB
Conditioning (No Measure)
EMOM x 20 (5rds ea)
Min 1 – 12 Burpee Box jump Over 24/20″
Min 2 – 250/200m Row
Min 3 – 20 Wall Facing Shoulder taps
Min 4 – 150ft Shuttle Run
Accessories (No Measure)
3 sets:
12 alt DB Hammer Curls
50 Band OH Tricep Extensions