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 – 20 V-Ups
Min 2 – 3 Wall Walks
Min 3 – 2 Rope Climb + 1 LLRC
Conditioning (AMRAP – Rounds and Reps)
AMRAP 3min x 3 sets
10 Push-ups
10 Air squats
10 Cal Bike or 100m Run
rest 90s between rounds
Accessories (No Measure)
4 sets:
50 Seated Band Hamstring curls
25 DB Lateral Raises