CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Easy Row (switch every :30 w/ a partner)
Then Into…
2 ROUNDS
20 Alternating Leg Swings (10 reps each leg)
15 Glute Bridges
10 Trunk Twists
15 Air Squats
10 Alt. Arm Crosses
Then Into…
2 ROUNDS (w/ a partner, alternate stations)
:30 Row
:30 Plank Hold
Strength/Accessory
STRENGTH/SKILL (Post-Workout) (AMRAP – Reps)
5:00 AMRAP
1 Wall Walk (or 1/2 Wall Walk)
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…
(Score is Total Reps)
Gym. Pull Options…
Freedom – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
Independence – Chest to Bar, Strict Pull-Up, or Pull-Up
Liberty – Ring Row, Banded Strict Pull-Up or Jumping Pull-Up
Workout
September Monthly Challenge (Time)
FREEDOM (RX)
“SEPTEMBER MONTHLY CHALLENGE”
5000m Row “Team of 2 or Single”
“Bench Mark Workout”
25min Time Cap
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).
INDEPENDENCE (Intermediate)
“SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2 or Single
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).
LIBERTY (Beginner)
“SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2 or Single
3000m Row
(Scored By Time)
*Partners must switch every even 150m or 300m for the entire 3k. For the 300m switch, both partners row 5 times (1500m each). For the 150m switch, both partners row 10 times (1500m each).
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Active Frog Stretch
(No Measure)
Couch Stretch
Active Frog Stretch
Optional Accessory (No Measure)
3 SETS
10 Evil Wheel
15 V-Ups
-Rest 1:00 b/t Sets-
(No Measure)
Evil Wheel
Perform using Wheel or Loaded Barbell