We are one week away from CF Open. If you haven’t gotten to register click the link below to do so.

https://cfgames2020.wpengine.com/

Freedom WOD Classes

Warm Up: 10 mins
3 Min Casual Bike or Row
Then
2 Rounds
10 Russian Swings
10 Air Squats
8 /side  Seated DB External Shoulder Rotation – Video
Then: 2:00 / Side LAX Roll Chest & Shoulder

Mobility: 6-8 Mins
Quad / Gult / Hamstring / Hip smash

Strength: 15 Mins 
Thruster 3 sets
11 Rep @ 60-65% of 1RM from week 1

Metcon: 12 Mins Cap
75  Russian KB Swings 53/35
50 Push Press 45/35
25 Strict Pull Ups