CrossFit WOD, June 23, 2025

1. Movement Prep/Activation

Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
5 Pike Push Ups
3 Front Squats (empty bar)

2. Strength
5 sets
3 Front Squats @80%

4 Box Jumps (moderate-high height)

3. Workout Prep
3 sets:
1 Strict Handstand Push Ups
2 Burpee Over Dumbbells
2 Dumbbell Squats

Freedom (RX’d)
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
(KG conv: 15/10 DBs)

Independence
3 sets
5:00 AMRAP
3 Handstand Push Ups
5 Burpee Over Dumbbells
7 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
(KG conv: 15/10 DBs)

Liberty
3 sets
5:00 AMRAP
3 Push Ups
5 Up Downs
7 Single Dumbbell Squats (light)
-rest 2:00 between sets-

• Target number of Rounds each set: 3.5 Rounds +
• Minimum number of Rounds before scaling: 2.5 Rounds

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

2x 10 Down Dog
1 Minute Barbell Forearm Stretch
1 Minute Couch 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.