CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
400m Row
Adductor stretch x 30s/ea
Banded hamstring stretch x 30s/ea
+
3 sets:
25 Banded glute bridges
50ft bear crawl
50ft high knees
Core (No Measure)
EMOM x 8
Min 1 – 100ft KB Front Rack Carry
Min 2 – :30s L-Hang
Conditioning (No Measure)
EMOM x 10
Min 1 – 100m Sprint
Min 2 – 5 Wall Walks
rest 3min
+
EMOM x 10
Min 1 – 15/12 Cal Bike
Min 2 – :30s Chin Over Bar Hold
Accessories (No Measure)
3 sets:
50 Band tricep push-downs
8 Barbell curls – add weight