KidFit is back starting Saturday January 6th. Class time is 9:00-9:45am every Saturday through the CrossFit Opens. See Kyle or Kody to get signed up. 

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds 
X band walks down NOT BACK
Plyo Skips down and back https://www.youtube.com/watch?v=NCY9gFsZk9Y
12 Banded Good Mornings https://www.youtube.com/watch?v=affEcxlRurY
12 Hollow Swings

Mobility: 10 mins
Hamstring and Quad

Strength: 12 mins
8 Rep Max
Deadlift

Metcon:
12 Min AMRAP
75 Wall Balls 20/14
45 Double Unders 2:1 Singles
15 C-2-B Pull Ups

Elite Competition Class

1. Overhead Complex
Build to a Heavy:
1 Push Press + 2 Push Jerks + 3 Split Jerks

2. Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

Barbell: (185/135)

3. Conditioning
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash Out: 1,200 Meter Row

4. Bike Conditioning
30 Minute Recovery Effort
On the 10:00, 20:00, and 30:00:
10 Glute Ham Raises + 15 Hip and Back Extensions