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 10 (5ea)
Min 1 – 25 Tuck-Ups
Min 2 – 3 Wall Walks
Conditioning (No Measure)
EMOM x 15 (5ea)
Min 1 – 40s Bike for cals
Min 2 – 150ft Shuttle run
Min 3 – 20 Air Squats
rest 5min (transition)
+
EMOM x 15 (5ea)
Min 1 – 40s Row for meters
Min 2 – 150ft Farmers Carry 53/35lbs
Min 3 – 15 Push-ups