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CrossFit WOD, January 21, 2025

CrossFit – Tue, Jan 21
 📣WEATHER ANNOUNCEMENT  📣
We still plan to maintain a regular class schedule Tuesday!  We trust each athlete to make the appropriate choice regarding safe travel to the gym as, of course, conditions may vary depending on your location.

Warm-up
Warm Up

1. Movement Prep/Activation

10:00 AMRAP
50m Run
5 Box Jumps
5 Up Downs
30-second Row

2. Workout Prep
1 set:
100m Run (85% of workout pace)
2 Burpee Box Jump Overs
5/4 Calorie

Workout
Iguana (Time)

Freedom (RX’d)
5 Sets:
15 Push Ups
10 Burpee Box Jump Over (24/20)
15/12 Calorie Row

Independence
5 Sets:
15 Push Ups
8 Burpee Box Jump Over (24/20)
12/10 Calorie Row

Liberty
5 Sets:
10 Push ups
6 Up Downs + Box Step Ups (20/16)
10/8 Calorie Row

Goal: Sub 13 Min

Gymnastics
Ring Muscle-up Work (Checkmark)

5 Sets

1 Ring Muscle up

3 Tempo Strict Dips

Low Ring Transition + Dips

or

5 False Grip Ring Row + 5 Narrow Push up

Cooldown/Mobility
Mobility

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

1 Minute Dorsiflexion Matrix
15x Bootstrappers
1 Minute Ring Lat Stretch

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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