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CrossFit WOD, February 27, 2025

CrossFit – Thu, Feb 27
We are 1 week away from the start of The CFA Open!
We will have our regulary scheduled morning hours Friday morning and Friday Night Lights will start at 5.
Shoutout to our week 1 sponsor “Adventures by Kaitlin”.  She will be at FNL with some pretty cool giveaways for you all.
Our week 1 dress-up theme is “Disney”!
It's not too late to sign up if you would like to participate and be put onto a team! Let your coach know if you would like to do so.

Warm-up
Warm Up

1. Movement Prep/Activation

Banded 7s
-into-
8:00 AMRAP
1:00 Row
10 Deadbugs
5 Bench Press (empty bar)
10 Ring Rows

2. Strength
5 sets:
3 Bench Press (75-80%)
-Complete a set every 2:00-

3. Workout Prep
2 sets:
20-second Row (each, build in pace)

Strength/Accessory
Bench Press (Weight)

5 sets:
3 Bench Press (75-80%)
-Complete a set every 2:00-

Workout
Nine Rings (Time)

Freedom (RX’d)
Teams of 2
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8 Calorie Row
-1:1 on sets –

Independence
Teams of 2
Men: 40-32-24-16-8 Calorie Row
Women: 30-24-18-12-6 Calorie Row
-1:1 on sets –

Liberty
Teams of 2
Men: 30-25-20-15-10 Calorie Row
Women: 24-20-16-12-8 Calorie Row
-1:1 on sets –

  • Target time: sub 17:00
  • Time cap: 20:00

Cooldown/Mobility
Mobility

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

1 Minute QL Stretch
1-2 Minutes Squat Rack Pec Minor

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.