CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up (No Measure)
400m Run
Banded Hamstring stretch x 30s/ea
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3 sets:
20 alternating glute bridge marches
20 Wall Marches
25 Pogo hops
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Core Work (No Measure)
EMOM x 8
Min 1 – 30 MB Russian Twist
Min 2 – :30s Hollow Hold
Conditioning (No Measure)
EMOM x 20 (5 rounds each)
Min 1 – 15/12 Cal Bike
Min 2 – 2 Rope Climbs
Min 3 – 15/12 Cal Row
Min 4 – 20 WB 20/14lbs
Accessories (No Measure)
3 sets:
10 Barbell Curls – 4s lower each rep
10 DB Skull crushers