CrossFit WOD, January 11, 2025

1. Movement Prep/Activation
Hip Halo Warm-Up
-into-
8:00 AMRAP
1:00 Bike
10 Walking Lunges
3 Inchworms
10 V-Ups

2. Workout Prep
3 sets:
5/4 Calorie Bike (build in pace)
10ft Front Rack Walking lunge (build in weight)

Freedom (RX’d)
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge (75/55)
(KG conv: 35/25)

Independence
Teams of 2
5 sets: (each/1:1)
16/13 Calorie Air Bike
50ft Front Rack Walking Lunge (55/45)
(KG conv: 25/20)

Liberty
Teams of 2
5 sets: (each/1:1)
12/10 Calorie Air Bike
25ft Single Dumbbell Walking Lunge (light)

• Target time each set: 2:00 – 2:30
• Time cap each set: 3:00

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

20x Shoo the Cat
1 Minute Cat Cow
2x 15 Side Lying Rotations (each side)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.