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Freedom WOD Classes

Warm Up 10 Mins
3 Rounds
200 m Run
3 Burpees
5 Kipping Swings
7 Strict Knee Raises

Strength:
4 Rounds
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions
20 Sec Rest

Note: This is working the transverse abdominals. Meaning you should feel this most navel and below. Keep your hip rotated under/forward during all movements.

Metcon: 20 min Cap
25 Burpees
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

15 Burpees
Then
3 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

25 Burpees
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups