CrossFit WOD, January 17, 2025

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep
2 sets (with partner)
100m Run (at workout pace)
3 Synchro Burpees

Freedom (RX’d)

Teams of 2
44:00 AMRAP
800m Run (together)
40 Synchro Burpees
* If unable to run, sub a 2000/1700m Row, shared between partners.

Scoring: every 100m Run or Row = 1 rep

Independence
No Change to Workout

Liberty
Teams of 2
30:00 AMRAP
400m Run (together)
20 Synchro Up Downs

No Target Score, Just Move and Have Fun.

Freedom (RX’d)
Teams of 2
AMRAP 40 Minutes
400m Run
40 Burpees
400m Run
40 Air Squat
400m Run
40 Push Up

All reps are done together. Move on to the next station after both partners complete the previous one. If unable to run, sub a 1000/800m Row, shared between partners.

Scoring:
Run option: every 10m = 1 rep (40 total per run)
Row option: every 25/20m = 1 rep (40 total per row)

Independence
No Change to Workout

Liberty
Teams of 2
30:00 AMRAP
400m Run
40 Up Downs
400m Run
40 Air Squat
400m Run
40 Elevated Push Ups

No Target Score, Just Move and Have Fun.

3 rounds:

10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Kneeling Banded Hip Extension @ moderate weight
-rest 30 seconds-
10 Lateral Band Walk @ moderate weight
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-Rest 2 minutes between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.