CrossFit WOD, February 14, 2025

1. Movement Prep/Activation

2:00 Machine
-into-
6:00 AMRAP
10 Roll and Reach
10 Deadbugs
10m Sled Push (empty)
10 Dynamic Squat Stretches

2. Workout Prep
3 sets: (each/1:1)
25ft Front Rack Carry (build in weight)
5/4 Calorie Air Bike
10ft Sled Push (build in weight)
5 Air Squats

Freedom (RX’d)
Teams of 2
32:00 AMRAP (1:1)
100ft Dumbbell Front Rack Carry (50s/35s)
15/12 Calorie Air Bike
100ft Sled Push (2×45/2×35) (or weighted lunge, 50s/35s)
20 Air Squats
(KG conv: 22.5/15 DBs, 40/30 Sled)

Independence
Teams of 2
32:00 AMRAP (1:1)
100ft Dumbbell Front Rack Carry (35s/25s)
12/10 Calorie Air Bike
100ft Sled Push (2×35/2×25) (or weighted lunge)
15 Air Squats
(KG conv: 15/10 DBs, 30/25 Sled)

Liberty
Teams of 2
32:00 AMRAP (1:1)
50ft Dumbbell Front Rack Carry (light)
10/8 Calorie Air Bike
50ft Sled Push (light) (or weighted lunge)
10 Air Squats

• Target number of Rounds: 5+ rounds
• Minimum number of Rounds before scaling: 4 rounds

4 rounds:

10 Dumbbell Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Kneeling Banded Hip Extension @ moderate weight
-rest 30 seconds-
7 Alligator Rolls (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.