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 HS Hold
Min 2 – :30s Bottom Squat Hold
Min 3 – 2 Rope Climbs
Conditioning (No Measure)
EMOM x 10
Min 1 – 40 Double unders or 60 singles
min 2 – 15 TTB or K2E
+ 2min rest
EMOM x 10
Min 1 – 12 Burpees to 6″ target
min 2 – 12/10 Cal Bike
Accessories (No Measure)
3 sets:
20 DB Lateral Raises
20 Barbell bicep curls
rest as needed