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 – 5 Wall Walks
Min 2 – 15 Tuck-Ups
Min 3 – 3 Rope Climbs
Conditioning (No Measure)
EMOM x 10
Min 1 – 150ft Shuttle Run
min 2 – 15 Russian KBS 53/35lbs
+ 2min rest
EMOM x 10
Min 1 – 50 Double Unders
min 2 – 12/10 Cal Bike
Accessories (No Measure)
3 sets:
25 DB Lateral Raises
12 Barbell bicep curls – add load
rest as needed