CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2 ROUNDS
100m Easy Run
20m High Knees
20m Butt Kicks
10 Alternating Samson Lunges
10 Cossack Squats
10 Air Squats
Then Into…
2 ROUNDS
100m Build Run
4 Box Step-Ups
4 Box Jumps + Step Down
8 Light Wall Ball Thrusters
Workout
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
FREEDOM (RX)
“KELLY”
5 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
(Scored by Time)
KG: 9/6
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
20 Box Jumps (24/20)
20 Wall Balls (20/14)
(Scored by Time)
KG: 9/6
LIBERTY (Beginner)
5 ROUNDS FOR TIME
200m Run
20 Box Step Ups (20/16)
20 Wall Ball Thrusters (light)
(Scored by Time)
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
2:00 Bottom of the Squat Stretch
1:00 Calf Stretch on the Wall (each)
1:00 Quad Smash (each)
(No Measure)
Calf Stretch on the Wall
Quad Smash
Optional Accessory (No Measure)
FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
[Calf Stretch In Downward Facing Dog 1 min]( video )
[Alternating Eccentric Calf Activation 1 min]( video )
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.