Well done on 24.2 everyone! Make sure you submit your scores for 24.2 before 6:00 p.m today at games.crossfit.com
Remember this Friday after the Open we will be celebrating at Taco Stop and doing the raffle for the custom DNR Metcons!
Freedom WOD Classes
Warm Up: On a 8:00 clock (yes you have a time cap)
Get your heart rate up
3:00 Bike or Row
1:30 Hip & Ankle Opener
Then
10 Scap Pull Ups
10 Kip Swings
10/Side Lying Lateral Leg Lifts w/ Pause
20 Air Squats
20 Alternating Lunges
Mobility: 15 mins
1:30 / Side LAX Roll Glutes
1:30 / Side LAX Roll Rotator Cuff
Coach lead stretch sequence x 1 Rounds
3:00 Band Shoulder Stretch
Cat Cows
Down Dog & Up Dog Flow
Pigeon
Hurdler Stretch
Happy Baby
Metcon: 18:00 Clock
4 Rounds of:
3 Min AMRAP
3 Clusters 115/75
5 C2B Pull Ups OR 1-3 Bar Muscle Ups
5 HSPU
5 Lateral Bar Over Burpees
2:00 Rest Between Each AMRAP
*Treat each 3:00 amrap like it’s own workout. No pacing.
Functional Bodybuilding Class
Week 11:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets
