CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
400m Run
+
3 sets:
50ft High Knees
50ft Butt Kickers
10 Air Squats
5 Inch Worms
Gymnastics (No Measure)
EMOM x 12
Min 1 – :30s Forearm Plank
Min 2 – :30s Arch Hold
Min 3 – 1 Rope Climb + 1 LLRC
Conditioning (5 Rounds for time)
For Time (20min Cap)
50-40-30-20-10
Bike or Row Cals
100m Farmers Walk between 50/35lbs
Accessories (No Measure)
4 sets:
50 Seated Band Hamstring curls
25 DB Lateral Raises