CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
5min Row/Air Bike @ 75% – hard sprint last 10 sec of each minute
15/side Arm Circles- forward and reverse
10/side Arm Swings
1x 25yd Bear Crawl – Forward
1x 25yd Bear Crawl – Backward
1 x 25 yd Lunge with Twist
10/each way Hip Circles
5min Row/Air Bike @ 70% – hard sprint last 10 sec of each minute
Gymnastics (No Measure)
EMOM x 9 (3 rounds each)
Min 1 – 3-5 HSPU or :30s HS Hold
Min 2 – :30s Hollow Body Hold
Min 3 – :30 Forearm plank
Conditioning (AMRAP – Rounds and Reps)
Every 5min x 5
40/30 Cal Row
15 Russian KBS 53/35lbs
12 alternating Goblet reverse lunges