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Freedom WOD Classes

Warm Up: 6 mins
10 Burpees
5 Jefferson Curls
10 Good Mornings
10 Deadlifts
:30 Plank
:30 Cat Cows
10 Push Ups

Midline: 9 Mins
Kari Pearce – Power Ab Circuit – Video (2:00-4:20)
3 Round Rotating Tabata :45 / :15 (video doesn’t incorporate rest but we are)
3 Side To Side Floor Thrusters + 3 Plank Press Ups From Knees
3-Way V-Up or Tuck Up
Reverse Crunches With A Twist

Mobility: 10 Mins
1:00 Flow Upward Facing Dog & Down Dog
1:30 / Side Samson or Couch Stretch
2:00 Wall Splits
2:00 / Side Should Band Stretches

Metcon:  13 Mins
In Teams of 3:
13 Min AMRAP
Athlete 1: 10 Deadlifts 185/130
Athlete 2: 8 T2B or V-Ups
Athlete 3: 10 Bench Press 135/95
*Each athlete starts at a different station. Rotate stations once ALL athletes have completed their reps.
Perform barbell movements unbroken for as long as possible