CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
5min Bike/Row @75% effort
+
2 sets:
10 alternating groiners with rotation
25ft Butt Kickers
20 Band pull aparts
Gymnastics (No Measure)
EMOM x 8 (4 rounds each)
Min 1 – 20 Hollow Rocks
Min 2 – 20 Arch Body rocks
Conditioning (AMRAP – Rounds and Reps)
10 minute AMRAP @ sustained pace
15 cal Row
12 Air Squats
9 Russian KBS 53/35lbs
Rest 5 minutes
x 2 sets
goal = 3-4 rounds each set, shoot for 8 total
Accessories (No Measure)
3 sets:
15 DB Seated Curls
30 OH Tricep Extensions