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CrossFit WOD, January 16, 2025

CrossFit – Thu, Jan 16

Warm-up
Warm Up

1. Movement Prep/Activation

Banded 7s
-into-
8:00 AMRAP
30-second Row
5 Half Kneeling Single Arm Dumbbell Strict Press (each)
10 Alt. V-Ups
10 Bird Dogs
5 Downward Dog to Upward Dog

2. Workout Prep
1 set
5/4 Calorie Row
4 Strict Sit Ups

Gymnastics
Toes-To-Bar (EMOM 10
Odd: 15 Toe to Bar
Even: 15 Banded Press downs )

Workout
Terk (Time)

Freedom (RX’d)
3 Rounds
40/32 Calorie Row
25 Strict Sit Ups

Independence
3 Rounds
35/28 Calorie Row
20 Strict Sit Ups

Liberty
3 Rounds
25/20 Calorie Row
20 Sit Ups

  • Target timet: 13-15 minutes
  • Time cap: 18 minutes

Cooldown/Mobility
Mobility

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

1 Minute Dorsiflexion Matrix
20x Scorpion Kicks (each side)

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.

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