CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2 ROUNDS — :45 WORK / :15 TRANSITION
MIN 1 → Easy Row
MIN 2 → Light DB Single Arm Farmer’s Carry
MIN 3 → Light DB Single Arm Front Rack Carry
MIN 4 → Single DB Single Arm Overhead Carry
*Switch arms every 25ft; light/moderate
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
6 ROUNDS
3:00 ON / 1:30 OFF
500/450m Row
Max Reps of 25′ DB Carry (50/35)
(Score is Total Reps)
KG: 22.5/15
*Each 25′ Length is 1 Rep. Carries Per Round…
Round 1&4 – DB Farmer’s Carry
Round 2&5 – DB Front Rack Carry
Round 3&6 – DB Overhead Carry
INDEPENDENCE (Intermediate)
6 ROUNDS
3:00 ON / 1:30 OFF
500/450m Row
Max Reps of 25′ DB Carry (50/35)
(Score is Total Reps)
KG: 22.5/15
*Each 25′ Length is 1 Rep. Carries Per Round…
Round 1&4 – DB Farmer’s Carry
Round 2&5 – DB Front Rack Carry
Round 3&6 – DB Overhead Carry
LIBERTY (Beginner)
6 ROUNDS
3:00 ON / 1:30 OFF
400/350m Row
Max Reps of 25′ DB Carry (light)
(Score is Total Reps)
*Each 25′ Length is 1 Rep. Carries Per Round…
Round 1&4 – DB Farmer’s Carry
Round 2&5 – DB Front Rack Carry
Round 3&6 – DB Overhead Carry
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Forearm Stretch (each)
1:00 Lacrosse Hands (each)
1:00 Foam Roll Hamstrings (each)
(No Measure)
Optional Accessory (No Measure)
3 SETS
:30-1:00 Plank Hold (elbows)
10 Dumbbell Spanish Squats @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)
Spanish Squat