Hey! Did you sign up for the CrossFit Open? Umm…. Why Not?

14 Days until the 2021 CrossFit Open starts!

Freedom WOD Classes

Warm Up: 10 Mins

2:00 Min Bike, Row or Ski
Then
10 Box Step Ups
15 Banded Pass Throughs
10 Single Leg Squat Jumps
15 Banded Strict Press

Mobility: 
Mobility Between Strength Sets

Strength: 20 Mins
Push Press or Jerk 10 Min
8 Rep Max
Then 10 Mins to do
8 Reps @ 75% 10RM
8 Reps @ 70% 10RM

Home WOD: 16 Min
15-12-9 NINE MIN CAP
Right Arm DB or KB Push Press 50/35
Box Jump or Step Ups 24/20
Left Arm DB or KB Push Press 50/35

2 Min Rest

12-9-6 SIX MIN CAP
Right Arm DB or KB Push Press 50/35
Box Jump or Step Ups 24/20
Left Arm DB or KB Push Press 50/35

Metcon: 16 Min 
15-12-9 NINE MIN CAP
Right Arm DB Push Press 50/35
Box Jump or Step Ups 24/20
Left Arm DB Push Press 50/35

2 Min Rest

12-9-6 SIX MIN CAP
Right Arm DB Push Press 50/35
Box Jump or Step Ups 24/20
Left Arm DB Push Press 50/35