CrossFit One World – CrossFit
Gymnastics Conditioning (No Measure)
Accumulate the following:
Top Ring Support Hold, 60 seconds
Bottom Ring Dip Hold, 60 seconds
Top Pull Up (Chin over Bar) Hold, 60 seconds/or Top Ring RowHold
Dead Hang Hold, 60 seconds
…
Accumulate 1 min at the static, locked out, top position of a ring dip/chin over bar and 1 min in the static, bottom position of the ring dip/dead hang (always keep an active position both in the top and in the bottom). You can break into smaller sets as needed.
Metcon (Time)
For time:
250 Single Unders
100 V-ups
75/50 Cal Assault/Echo Bike or Rower
50 Push Press, 115/75 lbs
Time Cap: 25 Minutes
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Scaling Options:
Abmat Situps
Reduce Load
50/35 Calorie on Bike or Rower