CrossFit One World – CrossFit
Warm Up (Checkmark)
3:00 Any Machine
3rds
-10 Side Step R/L
-10 Forward/Backwards Walk R/L
-10 Glute Bridges
Front Squats (Weight)
E2MOM 2Reps
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 73%
Set 5: 75%
“Score Heaviest Weight”
“Metcon Pre Activation” (Checkmark)
2 Sets
1:00 Echo Bike
5 Hanging Scap Retraction
5 Kip to swing
Metcon (Time)
2rds For Time
10min Time Cap
“Freedom”
20/15 Cal Bike
10 BMU
20/15
“Independence”
18/12 Cal Bike
6 BMU/12 CTB/12PU
18/12 Cal Bike
“Liberty”
15/10
12Jumping PU
15/10
Cool Down (Checkmark)
3:00-5:00
Slow Walk or Slow Row
1:00 Prayer Stretch
1:00 Cobra Stretch