CrossFit WOD, May 9, 2025

1. Movement Prep/Activation

2:00 Machine
-into-
6:00 AMRAP
10 Deadbugs
10 Downward Dogs to Upward Dog
10 Walking Lunge Steps
10 Single Arm Ring Rows

2. Workout Prep
3 sets:
4 Synchro V-Ups
100m Row
10ft Dumbbell Walking Lunge (build in weight)

Freedom (RX’d)
Teams of 2
50 Synchro Sit-Ups
-into-
5 Rounds
Partner 1:
300/250m Row
Partner 2:
50ft Dumbbell Walking Lunge (2×50/35)
*Switch when both are completed
-into-
50 Synchro Sit-Upss
(KG conv: 22.5/15 DBs)

Independence
Teams of 2
40 Synchro Sit-Ups
-into-
5 Rounds
Partner 1:
250/225m Row
Partner 2:
50ft Dumbbell Walking Lunge (2×35/25)
-Switch when both are completed
-into-
40 Synchro Sit-Ups
(KG conv: 15/10 DBs)

Liberty
Teams of 2
30 Synchro Sit Ups
-into-
5 Rounds
Partner 1:
200/175m Row
Partner 2:
50ft Single Dumbbell Walking Lunge (light)
-Switch when both are completed
-into-
30 Synchro Sit Ups

• Target time: 18:00-20:00
• Time cap: 25:00

4 rounds:

10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Russian Kettlebell Swings @ moderate weight
-rest 30 seconds-
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (each side)
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds