CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
5min Bike or Row
+
Running Drills:
Run Drills
2 X 10m Butt Kicks
2 x 10m High Knees
2 X 10m B Skip
2 X 10m Straight Leg Bounds
2 X 10m Carioca
2 X 10m Accelerations
Gymnastics (No Measure)
EMOM x 10 (5ea)
Min 1 – :30s Max Chin-Ups
Min 2- 60 Mountain Climbers
Conditioning (No Measure)
EMOM x 10 (5ea)
Min 1 – 200/150m Row
Min 2 – :30s L-Hang from bar
rest 5min
+
EMOM x 10 (5ea)
Min 1 – 15/12 Cal Row
Min 2 – 75 Double Unders
Accessories (No Measure)
3 sets:
25 DB lateral Raises
25 DB front raises