CrossFit Open Be Like….

Freedom WOD Classes

Warm Up 10 Mins
90 Sec /side Lax Roll Lats
Then
Walking Samson Stretch (down and back)
20 Banded Lat Press Downs
20 Banded Tricep Ext
20 Banded Bicep Curls
10 Ring Rows
10 Air Squats
Then
90 Sec/side Lax Roll Calf

Strength/Conditioning: 15 mins
21-18-15-12-9 Cal Row, Ski or Bike
7-7-7-6-6 Strict Pull Ups Between Each Row or Ski
Or 6-6-5-5-5 Ring MU

Metcon:
Intervals “AGAIN”
30 Sec Intervals
0:00 – 9/7 Cal Bike scaled 7/5
0:30 – 7 Wall Balls 20/14
1:00 – 5 Pull Ups, Ring Rows or Jumping Pull Ups
Repeat for 10 Rounds (15:00 Mins)

You have 30 sec to perform 9/7 Cal Bike(scaled 7/5 cal), then 30 sec to perform 7 Wall Balls, then 30 sec to perform 5 Pull ups. And so on for 10 rounds/15 mins

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups