Condition One CrossFit, Condition One CrossFit 2 – CrossFit

Warm-up (No Measure)

500m row

10 inch work

10 spider man

1 min calf stretch

1 min banded shoulder stretch

10 squats

1 min pigeon each leg

1 min couch each leg

Flight Simulator (Time)

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

Each round must be unbroken, you must take a break between each set. Time cap is 20 minutes