CrossFit One World – CrossFit

Gymnastics + Conditioning

Warm-Up (No Measure)

Running Skill Prep

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

Skill Work (No Measure)

EMOM x 6

Min 1 – 25 Tuck Ups

Min 2 – :30s HS Hold

+

EMOM x 6

Min 1 – :30s Bottom Squat Hold

Min 2 – :30 Arch Hold

Conditioning (No Measure)

EMOM x 12 (6ea)

Min 1 – 100m Sled Push

Min 2 – 100m Front Rack Carry 53/35lbs

rest 3min

+

EMOM x 12 (6ea)

Min 1 – 100ft Bear Crawl

Min 2 – 50-75 Double Unders

Accessories (No Measure)

3 sets for quality:

25 DB Hammer Curls

50 Band tricep push-downs