CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
500m Row
:30s Banded lat stretch
:30s pec stretch/ea
+
3 sets:
15 Ring Rows
3 Wall walks
50 Single Unders
Gymnastics (No Measure)
:20/:10 x 8 sets of each
HS Hold
Double Unders
Burpees
Mountain climbers
rest 1min between movements
Conditioning (5 Rounds for time ↓ shorter is better)
For Time (20min cap)
50-40-30-20-10
Cal Row
400m run between rounds
Accessories (No Measure)
3 sets:
25 DB Lateral Raises
50 Band tricep push-downs