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 8
Min 1 – 25 V-Ups
Min 2 – 15 MB Slams 20/14lbs
Conditioning (No Measure)
EMOM x 12
Min 1 – 100m Sled Push – add 50lbs
Min 2 – 20 Lunge Jumps
Min 3 – :30s L-Hang
rest 3min
+
EMOM x 12
Min 1 – 200ft Shuttle Run
Min 2 – 50-75 Double Unders
Min 3 – 50 Shoulder Taps
Accessories (No Measure)
3 sets:
12 wtd. Barbell Curls
50 Band tricep push-downs