CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-Up (No Measure)
3 sets:
20 Banded good mornings
50ft High Knee
50ft Butt Kickers
50ft Side Shuffle
Gymnastics (No Measure)
EMOM x 8
Min 1 – :30 Hollow Hold
Min 2 – 15 TTB
rest 2min
+
EMOM x 8
Min 1 – :30s Forearm plank
Min 2 – 50 Mountain Climbers
Conditioning (No Measure)
EMOM x 12 (6ea)
Min 1 – 10 Burpees to 6″ Target
Min 2 – 10 Lateral Box Jump Overs 24/20″
rest 3min
+
EMOM x 12 (6ea)
Min 1 – 100m Sprint
Min 2 – 15/12 Cal Bike
Accessories (No Measure)
3 sets:
20 DB Curls
20 Banded face pulls