Here is a link to the Open 25.3 photos (you need the pin to open the file)
Please be sure to tag our photogrpaher @sarahaddy on instagram! Give her credit for the great work!
https://sarahaddyphotography.pixieset.com/crossfitdnr/
Download Pin: 6544

Freedom WOD Classes

Warm Up: 8 Mins
400 M Run / .6 Bike / 500 M Row
20 Banded Lat Press Down
20 Banded I’s
15 Kip Swings
Down and Back Heel Walks
Down and Back Toe Walks

Mobility:  14 Mins
2 x Giantset
3-5 Strict Pull Ups (Vest / Weighted as needed)
12-18 Kip Pull Ups (Vest if needed)
15-25 / Side Crossbody Band or Cable Row – Video
3:00 Rest BT Rounds

Mobility: 5 Mins
Barbell Smash Traps from rack or Band Shoulder Stretch

Metcon: 12 Min Cap
For Time:
100 Box Jumps 24/20
*Perform 8 Pull ups to start each minute starting at 0:00

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 Hip Circles / Leg
10 Hip Abduction / Leg
10 Glute Kickbacks / Side

Hip / Leg Development: 5 Min

3 Rounds
15 /side Banded Glute Kick Backs
X Band Walks Down and Back
20 Banded Air Squats

Metcon: 15 Mins

Complete as many rounds and reps as possible in 15 minutes of:
25-ft Walking lunge
8 Box Step Ups
25-ft Walking lunge
8 Ring Rows

Olympic Lifting:

Warm Up – 10 Mins
2:00 Hip & Ankle Opener
10 / Side Front and Lateral Kicks
10 / Side 90/90s
10 / Side Fire Hydrants
10 Overhead Squats
10 Sotts Press
2:00 T-Spine Roll on Foam Roller – work on hyperextension

Technique: 12 Mins
3 x 8 Snatch Balance – Light Weight
3 x 8 Tall Snatch – Light Weight

Strength: 18 Mins
20 Min EMOM
Min 0-10: Snatch High Pull (drop Bar) + Power Snatch + OH Sq *keep weight under 65%
Min 11-20 (Every Other Min): 2 Squat Snatch *Start around 65% and build