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CrossFit WOD, February 8, 2025

CrossFit – Sat, Feb 8

Warm-up
Warm Up

1. Movement Prep/Activation

2:00 Air Bike
-into-
8:00 AMRAP
10 Cossack Squats
10 Deadbugs
10 Roll and Reach
4 Back Rack Step Back Lunges (empty bar)

2. Strength
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
– Rest 60-90 seconds between sets

3. Workout Prep
2 sets:
5/4 Calorie Air Bike
3 Strict Sit Ups

Strength/Accessory
Back Rack Step Back Lunges (Weight)

5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
– Rest 60-90 seconds between sets

Workout
Free Jacks (Time)

Freedom (RX’d)
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike

Independence

50/40 Calorie Air Bike
75 Strict Sit Ups
50/40 Calorie Air Bike

Liberty
40/32 Calorie Air Bike
80 Sit Ups
40/32 Calorie Air Bike

  • Target time: 13-15 minutes
  • Time cap: 18:00

Cooldown/Mobility
Mobility

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

1 Minute Seated Biceps Stretch
1 Minute Couch Stretch
1 Minute Foot Smash

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.