CrossFit One World – CrossFit

Warm-up

Warm Up (No Measure)

2 ROUNDS

200m Easy Run

25ft High Knees

25ft Butt Kicks

10 Walking Hip Openers (5/side)

10 Walking Lunges

5 Push-Up to Down Dog (pedal calves in down dog)

5 Strict Pull-Ups or Ring Rows

Then Into…

Rope Climb Skill

2 Rope Climbs (or appropriate scaling option)

* Focus on efficient footwork and using the legs, not pulling yourself up with the arms.

Workout

WORKOUT (Time)

FREEDOM (RX)

IN TEAMS OF 2…

6 ROUNDS FOR TIME

30min Time Cap

400m Run (Together)

50 Push-Ups (Split)

6 Rope Climbs (Split)

(Score is Time)

INDEPENDENCE (Intermediate)

IN TEAMS OF 2…

6 ROUNDS FOR TIME

400m Run (Together)

40 Push-Ups (Split)

4 Rope Climbs (or 20 Strict Pull Ups) (Split)

(Score is Time)

LIBERTY (Beginner)

IN TEAMS OF 2…

6 ROUNDS FOR TIME

200m Run (Together)

30 Knee Push-Ups (Split)

4 Zombie Rope Climbs (or 20 Banded Strict Pull Ups) (Split)

(Score is 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

1:00 Chest Stretch on the Wall (each)

1:00 Lacrosse Ball Feet (each)

(No Measure)
Chest Stretch

Optional Accessory (No Measure)

FOR COMPLETION

Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings

(No Measure)