09/14/2017

CrossFit Freedom – CrossFit

Warm-up

Banded Upper anterior chain opener

Upward extension/ runners lunge/ samson stretch/primal pull through

Strict Press (1 rm)

12 minutes to build to and establish 1 rm Strict Press

3 stroke Pull for peak wattage (AMRAP – Reps)

C2 row- 3 pulls for peak wattage

Benchmark Testing

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


Day 4 of Fall testing- what a week of PRs it has been..keep it rolling. Maddypalooza this Saturday night right here at CFF- come out for a great time and support a great cause

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