CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
5min Bike or Row – build in pace
+
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
Min 1 – 25 Tuck-Ups
Min 2 – :20s HS Hold
Conditioning (3 Rounds for time ↓ shorter is better)
3RFT (20min Cap)
800m Run
50 Double Unders
Accessories (No Measure)
3 sets:
20 DB Hammer Curls
50 Seated band hamstring curls