CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
2 sets:
50ft High Knees
50ft butt kickers
50ft walking lunges
50ft side shuffle
50ft carioca
Skill Work (No Measure)
EMOM x 9 (3 rounds each)
Min 1 – :30s HS Hold
Min 2 – :20-30 Ring Lockout
Min 3 – :20-30s L-Hang from bar
Conditioning (No Measure)
EMOM x 12 (4ea)
Min 1 – 50-75 Double Unders
Min 2 – 5 Wall Walks
Min 3 – 15 Hollow Rocks
rest 3min
+
EMOM x 10 (5ea)
Min 1 – 150ft Shuttle Run
Min 2 – 15/12 Cal Bike
Coach Lalyk’s Birthday 🎂 Wod (Time)
25min Time Cap
45/35 Cal Bike Buy In
Then 10rds
2 Wall Walk Facing HSPU
4 Over Head Squat 135/95
36 Double Unders
45/35 Cal Bike Buy Out
“You have the option to do either workout. They have similar movements and they both finish at the same time
Accessories (No Measure)
3 sets:
20 DB Lateral Raises
50 Banded face pulls