CrossFit WOD, April 16, 2025

1. Movement Prep/Activation
3 rounds of:
30-second Air Bike or Row
10 Sit Ups
10 Supermans
10 Box Dips
10-second Ring Dip Support Hold

2. Workout Prep
2 sets:
5/4 Calorie Air Bike or 8/6 Calorie Row (build in pace)
3 V-Ups

Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses

Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8… Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)

Freedom (RX’d)
15/12 Calorie Air Bike or 20/16 Calorie Row
30 V-Ups
30/24 Calorie Air Bike or 40/32 Calorie Row
30 V-Ups
45/36 Calorie Air Bike or 60/48 Calorie Row
30 V-Ups
60/48 Calorie Air Bike or 80/64 Calorie Row

Independence
12/10 Calorie Air Bike or 16/13 Calorie Row
20 GHDs (Or V-Ups)
24/20 Calorie Air Bike or 32/26 Calorie Row
20 GHDs (Or V-Ups)
36/30 Calorie Air Bike or 48/40 Calorie Row
20 GHDs (Or V-Ups)
48/40 Calorie Air Bike or 65/52 Calorie Row

Liberty
10/8 Calorie Air Bike or 13/11 Calorie Row
25 Sit Ups
20/16 Calorie Air Bike or 25/20 Calorie Row
25 Sit Ups
30/24 Calorie Air Bike or 40/32 Calorie Row
25 Sit Ups
40/32 Calorie Air Bike or 54/42 Calorie Row

• Target time: 14:00-16:00
• Time cap: 20:00

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

1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep 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.