Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds :30 Each
KB RDL
Burpees
HS or Plank Hold
Then 1:30 / Side LAX Roll Rotator Cuff

Core or Gymnastics Skills – 12 Mins
Option 1: Headstand / Handstand Holds or HS Walk Practice
Level 1: Headstands & Kick Ups to Handstand – Coaches will be working with athletes on these skills most
Level 2: Freestanding Handstands – use wall to start and work on balancing away from the wall
Level 3: Handstand Walking

Option 2: Core
3 Rounds on a 12:00 Clock
:30 Right Side Plank Hip Lifts
:30 Left Side Plank Hip Lifts
:30 Hollow Hold
:30 Crossover Mountain Climbers
1:00 Plank
1:00 Rest Between Rounds

Metcon: 20 Min Cap
2 Rounds For Time:
20 Push Press 95/65
100 DU / 100 Singles
20 Alt. Russian KB Swings 53/35
50 Burpees

Extra Credit:
3 Rounds
15 Reverse Curls
15 Diamond Push Ups