CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
5min Bike or Row – build in pace
+
3 sets:
50ft Bear Crawl
50ft Side Shuffle
50 Single Unders
Gymnastics (No Measure)
EMOM x 8
Min 1 – 20 Hollow Rocks
Min 2 – 20 Arch Rocks
Conditioning (No Measure)
EMOM x 12
Min 1 – 100m Sled Push – add 50lbs
Min 2 – 100m OH Carry 35/35lbs
Min 3 – :30s HS Hold
rest 3min
+
EMOM x 12
Min 1 – 15/12 Cal Bike
Min 2 – 20 Lunge Jumps
Min 3 – :30 Forearm Plank
Accessories (No Measure)
3 sets:
15 DB Shrugs
50 Russian Twist