CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
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 Run Accelerations
Gymnastics (No Measure)
EMOM x 9
Min 1 – :20-:30s Ring Dip Lockout
Min 2 – :20-30s Chin-up hold
Min 3 – :30s Hollow Hold
Conditioning (AMRAP – Rounds and Reps)
AMRAP 10mins @80%
200m Run
50ft bear crawl
15 Air Squats
rest 5min
+
AMRAP 10mins @80%
200m Row
10 Hand-release push-ups
50 Double Unders
rest 5min
+
AMRAP 10mins @80%
30/20 Cal Bike
20 walking lunges
10 sit-ups