CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
400m Run
+
3 sets:
50ft High Knees
50ft Side Shuffle
50ft Butt Kickers
Skill Work (No Measure)
EMOM x 8
Min 1 – 20 Wall facing Shoulder tap or 50ft HSW
Min 2 – 2 RC + 1 LLRC
Conditioning (No Measure)
EMOM x 10 (5rds)
Min 1 – 15/12 Cal Row
Min 2 – 50 Double Unders
rest 3min
+
EMOM x 10
Min 1 – 15/12 Cal Bike
Min 2 – 15 Hollow Rocks
Accessories (No Measure)
3 sets:
50 Banded face pulls
25 DB Shrugs