CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
400m Run
Banded hamstring stretch x 30s/ea
+
3 sets:
20 alternating reverse lunges
20 Wall Marches
10ea SL Pogo Hops
Core Work (No Measure)
EMOM x 8
Min 1 – 20 V-Ups
Min 2 – :30 Arch Hold
Conditioning (No Measure)
Every 2min x 5
8 Pull-Ups
12/10 Cal Bike
+ rest 3min
Every 2min x 5
20 Wall Balls 20/14lbs
12/10 Cal Row
Accessories (No Measure)
3 sets:
8 DB Hammer Curls
10 Barbell Skull Crushers