CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
400m Run
adductor stretch x 30s/ea
+
3 sets:
20 alternating glute bridge marches
50ft High knees
:30s Shoulder taps
Gymnastics (No Measure)
EMOM x 10
MIn 1 – 20 Wall Facing Shoulder Taps
Min 2 – :30s Arch Hold
Conditioning (No Measure)
EMOM x 10
Min 1 – 20 Air Squats
Min 2 – 2 Rope Climbs
rest 2min
EMOM x 10
Min 1 – 15/12 Cal Bike
Min 2 – 100m Run
Accessories (No Measure)
3 sets:
25 DB Bent Over Flys
20 Hollow Rocks