CrossFit WOD, April 9, 2025

1. Movement Prep/Activation 8:00 AMRAP
30-second Row
30-second Bike(Air Bike or C2)
30-second Run
30-second Up Downs

2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
5/4 Calorie Standing C2 Bike or Calorie Air Bike (build in pace)
50m Run (build in pace)

Freedom (RX’d)
Every 5:00 (5 sets)
20/16 Calorie Row
15/12 Calorie Standing C2 Bike or Calorie Air Bike
200m Run

Independence
Every 5:00 (5 sets)
15/12 Calorie Row
12/10 Calorie Standing C2 Bike or Calorie Air Bike
200m Run

Liberty
Every 5:00 (5 sets)
12/10 Calorie Row
10/8 Calorie Standing C2 Bike or Calorie Air Bike
100m Run

• Target time each set: 3:00-3:20
• Time cap each set: 3:45

Accumulate 4 minutes of a double kettlebell/dumbbell front rack hold at a challenging weight
-rest as needed between breaks-

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

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

4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
1 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.