CrossFit One World – CrossFit
Conditioning
Warm-up (No Measure)
Running Drills:
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 (4ea)
Min 1- :30s Hollow Rocks
Min 2 – :30s Chin-up Hold
Conditioning (No Measure)
EMOM x 12 (6ea)
Min 1 – 18/15 Cal Row
Min 2 – 200ft Shuttle Run
rest 3min
+
EMOM x 12
Min 1 – 75 Double Unders
Min 2 – :30s HSW or 25ft HSW
Accessories (No Measure)
3 sets:
12 DB Hammer Curls
50 Band tricep push-downs