CrossFit WOD, March 1, 2025

1. Movement Prep/Activation

2 rounds
1:00 Air Bike
1:00 Row
1:00 Run (Or 50ft Shuttle Runs)
1:00 Ski (Or Burpees)
10 Box Step Ups

2. Workout Prep
Use this time to set up stations and practice transitions on and off equipment.

Freedom (RX’d)
Teams of 2
2 Rounds
5:00 Air Bike calories
4:00 Row calories
3:00 Run (Or 50ft Shuttle Runs)
2:00 Ski calories (Or Burpees)
1:00 Box Step Ups (20”)
– One athlete works at a time. Score is total reps –

Independence
No Change to Workout

Liberty
Teams of 2
2 Rounds
5:00 Air Bike
4:00 Row
3:00 Run (Or 50ft Shuttle Run)
2:00 Ski (Or Burpees)
1:00 Box Step Ups (16”)

• Target Calories/Distance/Reps each set:
  Air Bike: 80/65+ Calories
  Row: 900/750m+
  Run: 500m+
  Ski: 500/400m +
  Box Step Ups: 18+
• Minimum DIstance before scaling: No Minimal requirement

4 rounds:

10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Alternating Double DB Step Back Lunges (Front Rack)(each side) @ moderate weight
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
30 KB Front Rack Marches (each side)
-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.