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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – CrossFit
Gymnastics + Conditioning
Warm-up
Mobility:
Hamstring Stretch x 30s/ea
T-spine rotations x 10ea
+
3 sets:
25ft SA DB OH Carry/ea
10 Scap push-ups
:30s Bar Hang
Skill Work (No Measure)
EMOM x 12
Min 1 – :30s HS Hold
Min 2 – :20s L-Hang from Bar
Min 3 – :30s Ring Support Hold
Conditioning (No Measure)
EMOM x 20 (5rds each)
Min 1 – 50ft bear crawl or HSW
Min 2 – 60m Sled Push – add 50lbs
Min 3 – 75 Double Unders
Min 4 – 12 D-Ball over shoulder
Accessories
3 sets:
12 DB Seated Curls
50 Band tricep push-downs