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https://vote.nocostyle.com/health-and-wellness/crossfit

Freedom WOD Classes

Warm Up 12 Mins 
Partner warmup
1 rounds each
Partner 1:
2:00 min Bike/Ski (bike for RD 1/Ski for RD 2)

Partner 2:
10 Cossack Squat
10 Bicycle Crunches
30 Sec. Reverse Plank Hold
10 Reverse Plank Marchers

Strength: 12 Mins
Week “A” 12 Min
Core and Hip-flexor Strength
4 Rounds
45 Sec Left Leg Hip Flexor Strength Drill Options: Advance, Intermediate & Beginner video
15 Sec Rest
45 Sec Right Leg Hip Flexor Strength Drill Options: Advance, Intermediate & Beginner video
15 Sec Rest
45 Sec Elevated Bridge Psoas Marchers video (add band to increase difficulty)
15 Sec Rest

****Note: If you choose the advance option make sure you have a good anchor that can counter balance your own body weight.. Otherwise, you will take a spill.  AND…. There is nothing fast about this strength. Move Slow and Consistent be Precise****

Metcon: 20 Mins Cap
“I choose rich every fing time”
For Time:
Teams of 3
100 Cal Bike
150 Ball Slam RX Heavy / Scaled 30/20
150 Russian KB Swings 53/35
100 Cal Bike

***Note: Split Evenly, Only one person is working at a time so keep the rep schemes on the smaller side for quicker exchange rate to keep everyone moving faster.**

*Can sub Dball or Sandball ground over shoulder if you want to go heavier than a slam ball.*

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 10 Mins
.5 Bike
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch

Strength: 10 Mins
3 Rounds Tabata 45/15
Double KB Sumo DL Hip Drive
Goblet Squats
Box Step Ups

Metcon: 12 Min 
12 min AMRAP
100m Row
10 Alt Forward Lunges
10 Box Jumps
10 Alt Reverse Lunges