Freedom WOD Classes Warm Up 10 Mins 3 Rounds 60 Sec Row or Ski 8 Ring Rows 10 Push Ups Then 90 Sec/side Lax Roll Lats Strength/Conditioning: 15 mins 21-18-15-12-9 Cal Row or Ski 5-5-5-5-6 Strict Pull Ups Between Each Row or Ski Or 5-4-3-2-2 Ring MU Metcon: 12 Min Cap 6 rounds of: 12

Freedom WOD Classes Warm Up: 10 mins 2 Mins /side chest and shoulder Lax ball 2 Rounds 10 Banded Pull Aparts 30 Sec Double Under Practice 10 Banded Pass Throughs Strength: 16 mins 3×4 Complex: 15 Sec HandStand + 3 HSPU If you are still getting comfortable upside down or you’re a beginners, then work

Freedom WOD Classes Warm Up 10 Mins 3 Rounds 5 Inchworms 5 Burpees 5 Deadlifts 5 KB Swings Strength: 6 mins Rotating 1/2 Tabata V-Ups or Tuck Ups Mountain Climbers Bicycle Crunches Metcon: 15 min Cap 10 min AMRAP: 5 Knee-2-Elbow 10 Lateral Burpee Bar Overs 15 KB Swings  53/35 Rest 3 minutes 2 min

Freedom WOD Classes Warm Up 10 Mins 3 Mins T-spine Lax Roll Then 2 Rounds 1 Min Bike / Row 5 Snatch Deadlift 5 Hang Snatch 5 Over Head Squats Strength: 8 Mins Snatch (this is run as a group with the coaching leading the count) 3×5 at 60, 65 & 70% W/2 sec pause

Thank you Jess Radar for creating the CrossFit DNR Open Shirt design for this year! Freedom WOD Classes Warm Up 10 Mins 3 Mins /leg Barbell Smash Then 2 Rounds 10 Air Squats 10 Power Cleans 10 Push Ups Strength: 8 Mins Clean (this is run as a group with the coaching leading the count)

Warm Up 10 Mins 3 Rounds 30 Sec of Single Unders 10 Banded Row 10 Banded Lat Press Down 10 Banded Pull Aparts Strength/Conditioning: 15 mins 100-80-60-40-20 DU 5 Strict Pull Ups Between Each Set of DU Or 5-4-3-2-1 Ring MU If you are still working on getting DU’s Perform your sets as follows 90