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 Hollow Rocks

Min 2 – :15-20s Ring Lock-Out Hold

Conditioning (No Measure)

EMOM x 12

Min 1 – 15/12 Cal Bike

Min 2 – 50-75 Double Unders

Min 3 – :30s L-Hang

rest 3min

+

EMOM x 12

Min 1 – 100m Sled Push – add 50lbs

Min 2 – 25 Air Squats

Min 3 – 50 Shoulder Taps

Accessories (No Measure)

3 sets:

15 wtd. Barbell Curls

50 Band tricep push-downs