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Freedom WOD Classes
Warm Up: 8 Mins
5 Min Flight Simulator/Double Under Practice
Then
2 Rounds
X-Band Walk (North-South)
Push Press
Front Squats
Mobility: 6 Mins
90 Sec /side Lax Ball Glutes
90 Sec /side Lax Ball Hips
Strength: 15 Mins
Thrusters
5 Rep Max (10 min)
5 Reps @ 90% 5RM (5 min)
5 Reps @ 85% 5RM
Metcon: 20 Mins
CrossFit Open 17.5 ish
RX 10 rounds for time of:
9 Front Squats 95/65
35 Double Unders
Scaled 10 rounds for time of:
9 Front Squats 65/45
35 Single Unders
