Saturday Partner Workouts at 10:00am! This is a great day to bring a friend!
Cause what better way to hang out with your bestie than to bring them to a Free CrossFit Workout!
Freedom WOD Classes
Warm Up 5 Mins
2 Rounds
1:00 Bike
10 Strict Alt Knee Raises
10 Glute Bridge March (5 Reps per Leg)
10 Banded Pull Aparts
10 Air Squat
Week 9: Test Week
Strength: 25 Mins
Back Squat 1 Rep Max
Metcon: 13 Min
“The First Rule”
3 Sets
1:00 AMRAP Alt Single Leg T-2-B video
1:00 AMRAP Heavy Wall Ball 30/20
1:00 AMRAP KB/DB Gorilla Row video
Rest 2:00 Between Sets
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up: 4 Mins
2 Rounds
15 Banded Chest Press
10 Air Squats – 2 sec pause
20 sec L-sit/tuck hangs
Core Development: 7.5 min
3 Rounds of: Tabata 20/10
Mountain Climbers
Hollow Body Plank Leg Lift video
Reverse Plank 90/90s
V-sit scissors
V-sit straight leg to butterfly “v-up”
V-sit ButterFly Pelvic Thrust
All The UPS: scale reps to 3,6,9 if needed
14 Min AMRAP
5 Pull Up Bar Row
10 DB Floor Press
15 Sit Ups
