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 Hold
Min 2 – :20-30 Ring Lockout
Min 3 – :20-30s L-Hang from bar
Conditioning (No Measure)
EMOM x 12 (4ea)
Min 1 – 50-75 Double Unders
Min 2 – 15 Russian KBS 70/53lbs
Min 3 – 150ft Shuttle Run
rest 3min
+
EMOM x 12 (4ea)
Min 1 – 15/12 Cal Row
Min 2 – 20 Air Squats
Min 3 – 15 Push-ups