CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
3:00 Row or Ski (easy pace)
Then Into…
3 ROUNDS
30 Single Unders
10 Banded Lat Press Downs
8 Scap Pull Ups
10 Hollow Rocks
10 Supermans
Then Into…
3 ROUNDS
3 Zombie Rope Climbs (Lay-Stand-Lay)
5 Knee Raises
5 GHDs to Parallel
5 AbMat Sit Ups
10 Double Unders
Strength/Skill
Strength/Skill (No Measure)
ON A 8:00 CLOCK…
Rope Climb Practice
Freedom (Advanced) – Legless Rope Climb (1-2 reps Every 1:00)
Independence (Intermediate) – Rope Climb (1-2 reps Every 1:00)
Liberty (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)
Workout
WORKOUT (Time)
FREEDOM (RX)
15min Time Cap
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
80 Double Unders
40 GHDs (or 50 V-Ups)
80 Double Unders
40 Toes to Bar
80 Double Unders
40 Abmat Sit-Ups
(Score is Time)
LIBERTY (Beginner)
FOR TIME
100 Single Unders
30 Alt. Leg V-Ups
100 Single Unders
30 Hanging Knee Raises
100 Single Unders
30 Abmat Sit-Ups
(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 Prayer Stretch
1:00 Cobra Stretch
1:00 Lacrosse Ball Calves (each)
(No Measure)
Cobra to prayer stretch
Optional Accessory (No Measure)
3 SETS
1:00 Double KB Front Rack Hold @ RPE 8
-Rest 1:00 b/t Sets-
(No Measure)
Double Dumbbell Front Hold