CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
5min Bike or Row
Banded hamstring stretch x 30s/ea
+
3 sets:
50ft High Knees
50ft Side shuffle
10 Skater Jumps
Skill Work (No Measure)
EMOM x 9
Min 1 – :30s Dip Lockout
Min 2 – :30s Arch Hold
Min 3 – 2 Rope Climbs
Conditioning (No Measure)
EMOM x 10
Min 1 – 40 Double unders or 60 singles
min 2 – 15 Russian KBS 53/35lbs
+
EMOM x 10
Min 1 – 15 TTB
min 2 – 12/10 Cal Bike
Accessories (No Measure)
3 sets:
15 DB Lateral Raises
15 Barbell bicep curls
rest as needed