CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
5min Bike or Row
Couch stretch x 30s/ea
+
3 sets:
50ft High Knees
50ft Butt Kickers
10 Pogo Hops
Skill Work (No Measure)
EMOM x 9
Min 1 – :20-30s Chin Over Bar Hold
Min 2 – :30s Bottom Ring Dip Hold
Min 3 – 20 Arch Rocks
Conditioning Part 1 (No Measure)
3 sets:
30 sec Row @ 2k pace
30 sec rest
30 sec Double Unders
30 sec rest
30 sec Shuttle Run
30 sec rest
+
rest 2min after completing
Conditioning Part B (3 Rounds for reps)
3 sets
2 min Burpee box jumps 24/20″
2 min rest
2 min 10 WallBalls, 20/14lbs + 10 Russian KBS , 53/35lbs
2 min rest
Accessories (No Measure)
4 sets:
30 Banded face pulls
30 Band tricep push-downs
rest as needed