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 8 (4 rounds each)
Min 1 – 15 Hollow Rocks
Min 2 – 15 Arch Rocks
Conditioning (AMRAP – Rounds and Reps)
Every 3min x 6
10 Box Jump Overs 24/20″
15 Wall balls 20/14lbs
20 AB Mat Sit-ups
RX+ – Burpee Box Jumps + TTB
Accessories (No Measure)
2 sets:
25 Band pull aparts
25 DB Skull Crushers