CrossFit WOD, March 19, 2025

1. Movement Prep/Activation
2:00 Bike(Assault or C2)
-into-
7:00 AMRAP
5 Inchworms
5 Pike Push Ups
10 Deadbugs
10 Bird Dogs
5 Box Jumps

2. Workout Prep
3 sets:
5/4 Calorie Bike (Build up to workout pace)
2 Burpee to Bar
-rest 30-60 seconds between sets-

3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups

Score is reps. Note your level in comments.

Freedom (RX’d)
For Time:
50/40 Calorie Air Bike or Standing C2 Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)

Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.

Independence
For Time:
40/32 Calorie Air Bike or Standing C2 Bike
+Total seconds Burpees to Bar

Liberty
For Time:
30/24 Calorie Air Bike or Standing C2 Bike
+Total seconds Up Downs

• Target time: Sub 8:00
• Time cap: 15:00

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

10x 5 Second Cobra
2 Minute Bench Stretch Thoracic Spine
2 Minute Bench Stretch for Lats

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.