CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
2 sets:
50ft High Knees
50ft butt kickers
50ft walking lunges
50ft side shuffle
50ft carioca
Skill Work (No Measure)
EMOM x 9 (3 rounds each)
Min 1 – :30s HS Shoulder Taps
Min 2 – :20s Bottom Dip Hold
Min 3 – :20-30s L-Hang from bar
Conditioning (No Measure)
EMOM x 10 (5ea)
Min 1 – 15/12 Cal Row
Min 2 – 75 Double Unders
rest 3min
+
EMOM x 10 (5ea)
Min 1 – 100ft Farmers Carry 50/35lbs
Min 2 – 15/12 Cal Bike
Accessories (No Measure)
4 sets:
20 DB Lateral Raises
50 Banded face pulls