CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
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 Run Accelerations
Gymnastics (No Measure)
EMOM x 8
Min 1 – 20 Ab-Mat sit-ups
Min 2 – :15-20s Ring Dip Hold
Conditioning (No Measure)
EMOM x 10
Min 1 – 15/12 Cal Bike
Min 2 – 100ft Farmers Walk 50/35lbs
rest 3min
+
EMOM x 10
Min 1 – 75 Double Unders
Min 2 – 25 Air Squats
Accessories (No Measure)
3 sets:
20 Barbell Curls
50 Band tricep push-downs