CrossFit WOD, July 30, 2025

1. Movement Prep/Activation

Hinshaw Warm Up (10:00-12:00)
-into-
8:00 AMRAP
50m Jog
5 Scap Pullups
3 Kipping Pull ups/Chest to Bars
3 Inch Worms
10-second Handstand Hold

2. Workout Prep
2 sets:
50m Run (at workout pace)
1 Bar Muscle Ups
1 Wall Walk

EMOM 10
Level 1:
Even minute: 30 seconds of wall walks to a height of comfort level
Odd Minute: Double KB Overhead Static Hold [light weight]

Level 2:
Even minute: 30 seconds of wall walks with OPEN standards [hands on the line]
Odd Minute: Double KB Overhead Static Hold (53/35 lbs)(24/16 kg)

Level 3:
Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds]
Odd Minute: Double KB Overhead Static Hold (70/53 lbs)(32/24 kg)

Freedom (RX’d)
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8… reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
Wall Walks
-rest 2:00 between sets-
Score is total reps of Bar Muscle Ups and Wall Walks in each set.

Independence
3 sets:
5:00 AMRAP
400m Run
into 1, 2, 3, 4… reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
2, 4, 6, 8…..
Wall Walks
-rest 2:00 between sets-

Liberty
3 sets:
5:00 AMRAP
300m Run
into 2, 4, 6, 8… reps in remaining time of:
Jumping Pull Ups
Inchworms
-rest 2:00 between sets-

• Target number of reps each set: In the round of 8
• Minimum number of reps before scaling: Into the round of 6

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

1 Minute Dorsiflexion Matrix
2x 45 Second Ring Tricep Stretch
20x 90/90 Rotations

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.