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CrossFit WOD, February 7, 2025

CrossFit – Fri, Feb 7

Warm-up
Warm Up

1. Movement Prep/Activation

2:00 Machine
-into-

8:00 AMRAP
5 Up Downs
10 Step Back Lunges
5 Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
10 Alternating V-Ups

2. Workout Prep
3 sets:
3 Cleans and Jerks (build in weight)
4 Synchro Dumbbell Step Back Lunges
5/4 Calorie Machine (each)

Workout
4.40 Challenge Workout #5 (Time)

Freedom (RX’d)
Teams of 2
40:00 AMRAP
40 Clean and Jerks (95/65)
40 Synchro Single Dumbbell Step Back Lunges (50/35)
40/32 Calorie Machine
-Split C&Js and Calories as needed-
(KG conv: 42.5/30 C&J, 22.5/15 DB)

Independence
Teams of 2
40:00 AMRAP
40 Clean and Jerks (75/55)
40 Synchro Single Dumbbell Step Back Lunges (35/25)
40/32 Calorie Machine
-split C&Js and Calories as needed-
(KG conv: 35/25 C&J, 15/10 DB)

Liberty
Teams of 2
40:00 AMRAP
40 Single Dumbbell Clean and Jerks (light)
40 Synchro Step Back Lunges
40/32 Calorie Machine
-split C&Js and Calories as needed-

Target Score: No target today, just move and have fun!

Strength/Accessory
Core Work (Checkmark)

4 sets:
10 GHD to parallel w/plate on chest (Or Weighted Sit-ups)
-rest 30 seconds-
20-30 second Hanging L-sit Hold or L-tuck Hold
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-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.