Movement Prep/Activation:
2:00 Machine
-into-
2 Rounds of Banded 7s
-into-
5:00-10:00
3 Rounds
5 Dynamic Air Squats
5 Wall Balls (light)
5 Ring Rows or Pull-Ups
5 Hang Dumbbell Snatches
8 Box Step Overs

Workout Prep:
2 Partner Rounds @ 60–70%
4 Wall Balls
3 Pull-Ups
4 Dumbbell Snatches
2 Box Jump Overs

FREEDOM (RX):
Teams of 2
150 Wall Balls (20/14)
150 Pull Ups
150 Dumbbell Snatch (50/35)
150 Box Jump Overs (24/20)
(Scored by Time)
(KG conv: 22.5/15)

INDEPENDENCE (Intermediate):
Teams of 2
150 Wall Balls (14/10)
100 Pull Ups
150 Dumbbell Snatch (35/25)
100 Box Jump Overs (24/20)
(KG conv: 15/10)

LIBERTY (Beginner):
Teams of 2
100 Wall Ball Thrusters (light)
100 Ring Rows
100 Dumbbell Snatch (light)
100 Box Step Ups (20/16)

4 sets
10 GHD to parallel w/plate on chest @ RPE 7/10 (or Weighted Sit Ups)
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 between sets-

*score is total time for the mini pump

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.

Crossed Side To Side 1 min
Active Frog 1 min

GOWOD Premium: Unlock better CrossFit performance with mobility routines personalized to your needs. Click the link below and use code MH20KEBD to receive 20% off.
Get GOWOD Premium