CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
1 x 25yd high knees
1 x 25yd Sideways Shuffle
1 x 25yd Backwards Skip
1 x 25yd stepping Quad stretch
1 x 25yd stepping hamstring stretch
3 x 25yd Sprints, walk back
Gymnastics (No Measure)
EMOM x 8 (4ea)
Min 1 – 25 V-Ups
Min 2 – :30s Mountain Climbers
+
EMOM x 8 (4ea)
Min 1 – :30s Wall Facing HS Hold
Min 2 – :30s Ring Dip Hold
Conditioning (5 Rounds for time ↓ shorter is better)
Every 5min x 5
500/400m Row
400m Run
Accessories (No Measure)
3 sets:
50 Banded face pulls
20 DB Lateral Raises