CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
5min Bike or Row
+
3 sets:
10 alternating groiners
50ft High Knees
50ft Butt kickers
Skill Work (No Measure)
EMOM x 8
Min 1 – 15 DB Push-Ups
Min 2 – 20 Knee to elbow
Conditioning (No Measure)
EMOM x 20 (5 rounds each)
min 1 – 2 Rope Climbs
min 2 – 50 Double unders or singles
min 3 – 100m Run
min 4 – 15 Push-ups
Accessories (No Measure)
3 sets:
10 Alternating DB Curls
15ea Side Plank Rotations
rest 60s