Don’t forget to tag CF DNR in your measurements! #Curlvember

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds :30 Each
Burpees
Sit Ups
HS or Plank Hold
Then 1:30 / Side LAX Roll Rotator Cuff

Core or Gymnastics Skills – 12 Mins
Option 1: Headstand / Handstand Holds or HS Walk Practice
Level 1: Headstands & Kick Ups to Handstand – Coaches will be working with athletes on these skills most
Level 2: Freestanding Handstands – use wall to start and work on balancing away from the wall
Level 3: Handstand Walking

Option 2: Core
12 Min Circuit:
10 Strict Knee Raises
:30 Left Plank Hip Lift
:30 Right Plank Hip Lift
:30 Plank w/Hands on MB
:30 Plank w/ Feet on MB

Metcon: 20 Mins
Every 2:00 x 10 Rounds:
3 Wall Walks
5 Power Snatch (115/75 *Aim for t’n’go reps)
7 Lateral Bar Over Burpees