Congratulations Dallas for passing your CFL1 CrossFit Cert! You are one step closer to becoming a coach!
Freedom WOD Classes
Warm Up: 5 mins
250 m Row or Ski / 600 m Bike2 Rounds
4 /side Single Leg broad Jump Squat
30 Second Hollow Hold
8 Anchor Point T-2-B
250 m Row or Ski / 600 m Bike
Mobility:
Mobility Between Strength Sets
Strength: 16 mins
Bench Press 8 Mins to find a
8 Rep Max
Then 8 Mins to do
8 Reps @ 75% 8RM
8 Reps @ 70% 8RM
Home WOD: 15 Min Cap
For Time:
30 Box Jumps 24/20
1000 M Row or Ski / 2400 M Bike
90 Sit Ups
1000 M Row or Ski / 2400 M Bike
30 Box Jumps 24/20
Metcon: 15 Min Cap
For Time:
30 Box Jumps 24/20
1000 M Row or Ski / 2400 M Bike
90 Sit Ups
1000 M Row or Ski / 2400 M Bike
30 Box Jumps 24/20