CrossFit WOD, April 19, 2025

1. Movement Prep/Activation

2:00 Machine
-into-
3 sets:
10 Double Dumbbell Single Arm Push Press (Opposite dumbbell held overhead)
10 Alternating V-Ups
5 Knee Hand Release Push Ups

2. Workout Prep
2 sets:
100m Ski (Or Row)
2 Strict Handstand Push Ups
2 Dumbbell Bench Press (Build in weight)

Freedom (RX’d)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups

-rest 5:00-

7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups

-rest 5:00-

7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×50/35)
(KG conv: 22.5/15 DBs)

Independence
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×35/25)
(KG conv: 15/10 DBs)

Liberty
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps Dumbbell Push Press
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps elevated Bar Push Ups
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (light)

• Target number of reps each set:
  Set 1: 20+ Reps
  Set 2: 30+ Reps
  Set 3: 30+ Reps
• Minimum number of reps before scaling:
  Set 1: 15 Reps
  Set 2: 20 Reps
  Set 3: 20 Reps

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

1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder Smash
1 Minute Posterior Hip Stretch

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.