Coach Annie will be competing in an Olympic Lifting meet this Saturday from 11:00-1:00 p.m at CrossFit LoDo. Come show your support as your favorite coach / person tries to qualify for Nationals!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
10 Ring Rows
10/Side Deficit Split Squat (no kb) – Video
:30 Hollow Hold
5 Barbell Jefferson Curls
10 Hang Power Snatch

Strength: 12 Mins (including set up)
On a 12:00 clock
Every 4:00 (3 Supersets)
8-10/Side Deficit Split Squat – Video
10-12 Supinated Body Row – Video (Raise bar higher to modify)
*Mobility Between Sets: Band Shoulder Stretches, Glute Rolling, etc

Metcon: 15 Mins
“Open 15.1 & 15.1A” on a 15:00 clock:
9 Min AMRAP
15 T2B
10 Deadlifts 115/75
5 Snatches 115/75
Then 6:00 (9:00-15:00)
Establish 1RM Clean & Jerk