CrossFit One World – CrossFit

Warm-up

Warm Up (No Measure)

7:00 EMOM

MIN 1 → Easy-Moderate Machine

MIN 2 → 5 Up Downs + 10 Sit Ups

MIN 3 → Easy-Moderate Machine

MIN 4 → 5 Up Downs + 10 Alternating V Ups

MIN 5 → Easy-Moderate Machine

MIN 6 → 5 Up Downs + 5 GHDs to Parallel

MIN 7 → Easy-Moderate Machine

WORKOUT (Time)

FREEDOM (RX)

5 ROUNDS FOR TIME

20 GHDs

20 Burpees

(Score is Time)

INDEPENDENCE (Intermediate)

5 ROUNDS FOR TIME

20 V-Ups (or 15 GHDs)

15 Burpees

(Score is Time)

LIBERTY (Beginner)

5 ROUNDS FOR TIME

15 Sit Ups

10 Up Downs

(Score is Time)

Workout

Strength/Accessory

Bench Press

5 SETS (Post-Workout)

10 Bench Press

*Start Moderate and build to Moderate-Heavy

(Scored by Heaviest Set)

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

2:00 Couch Stretch (each)

2:00 Cobra Stretch

(No Measure)
Couch Stretch

Cobra Stretch

Optional Accessory (No Measure)

TABATA, 8 SETS (4:00 Total)

:20 Banded Face Pulls

:10 Rest

-No Additional Rest between Sets-

(Scored by Total Reps)
Banded Face Pulls

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 )

[Active Bridge Reach 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.