CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
400m Run
Banded hamstring stretch x 30s/ea
+
3 sets:
20 alternating reverse lunges
20 Wall Marches
10ea SL Pogo Hops
Core Work (No Measure)
AMRAP 8min for quality
15 Weighted sit-ups
50 Mountain Climbers
use MB or Weight for SU
Conditioning (No Measure)
Every 2min x 5
8 Burpee Box Jumps 24/20″
12/10 Cal Bike
+ rest 3min
Every 2min x 5
20 Squat Jumps
12/10 Cal Row
Accessories (No Measure)
3 sets:
15 DB Hammer Curls
15 Barbell Skull Crushers