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