CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
5min Bike or Row @75%
+
2 sets:
10 alternating groiners w/rotations
20 glute bridges
20 banded face pulls
Gymnastics (No Measure)
EMOM x 9 (3 rounds each)
Min 1 – :35s HS Hold
Min 2 – :35s Hollow Body Hold
Min 3 – 2 Rope Climbs
Conditioning (No Measure)
Every 5min x 4
40/30 Cal Row
75 Double Unders or 100 Singles
20 lunge jumps
Accessories (3 Rounds for weight)
3 sets:
20 alt DB Hammer Curls
30 Band Overhead tricep extensions