CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
5min Bike/Row @75% effort
+
3 sets:
10 alternating side lunges
25ft High Knees
3 squat jumps
Gymnastics (No Measure)
EMOM X 9 (3 rounds each)
min 1 – 15 V-ups
Min 2 – Max Push-ups, rest 10s, then 3 more
Min 3 – :30s Bottom squat hold
Conditioning (No Measure)
EMOM x 20 (5 rounds each)
Min 1 – 15/12 Cal Bike
Min 2 – 15 American KBS 53/35s
Min 3 – 60 Double unders or 80 Singles
Min 4 – 20 Wall Balls 20/14lbs
Accessories (3 Rounds for weight)
3 sets:
10 Barbell Curl – 3sec lower
30 Band tricep push-downs