CrossFit One World – CrossFit

Gymnastics + Conditioning

Warm-Up (No Measure)

5min Bike or Row

+

Running Drills:

Run Drills

2 X 10m Butt Kicks

2 x 10m High Knees

2 X 10m B Skip

2 X 10m Straight Leg Bounds

2 X 10m Carioca

2 X 10m Accelerations

Gymnastics (No Measure)

EMOM x 10 (5ea)

Min 1 – :30s Chin-up Hold

Min 2- 30 Wall Facing Shoulder Taps

Hyrox Conditioning (No Measure)

EMOM x 10 (5ea)

Min 1 – 200/150m Row

Min 2 – 15/12 Cal Bike

rest 5min

+

EMOM x 10 (5ea)

Min 1 – 20 Air Squats

Min 2 – 75 Double Unders

Accessories (No Measure)

3 sets:

25 DB lateral Raises

25 DB front raises