CrossFit WOD, October 7, 2025

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep
3 sets:
100m Run (build in pace)
-rest 30 seconds between-

Freedom (RX’d)
6 Sets
400m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

Independence
6 Sets
300m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

Liberty
6 Sets
200m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest

• Target time each set: 1:30-2:15
• Time cap each set: 2:30
• Overall time cap: 22:30

Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets

Level 1: Wall Walks
Level 2: Kipping Handstand Push-ups
Level 3: Strict Wall Facing Handstand Push-ups

* If you did not complete the max test on August 27th, instead do 40-50 seconds of work.

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

2 Minute Dorsiflexion Matrix

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.