CrossFit One World – CrossFit
Conditioning
Warm-up (No Measure)
Running 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 Run Accelerations
Gymnastics (No Measure)
EMOM x 8 (4ea)
Min 1- :30s HS or 25ft HSW
Min 2 – :30s Chin-up Hold or 6 BMU
Conditioning (No Measure)
EMOM x 12
Min 1 – 100m Run
Min 2 – 12 Burpee Box Jumps 24/20″
rest 3min
+
EMOM x 12
Min 1 – 15/12 Cal Bike
Min 2 – 15 American KBS 53/35lbs
Accessories (No Measure)
3 sets:
10 DB Hammer Curls
50 Band tricep push-downs