2017 Post Fall Testing Deload/Transition week

CrossFit Freedom – CrossFit

Warm-up

Banded batman Sequence

low lunge/samson

wide leg forward fold/thoracic rotation

alternating lateral lunge

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

-6 DB Snatch R +

2 OH alternating Lunges (50/30)

-6 DB Snatch L +

2 OH alternating lunges

-12 Box Jumps (24/20)

-10 Pullups
Every 6:00, complete 400m run

(18:00, 12:00, 6:00)

complete AMRAP in 18 min- score total reps- 38 reps per round


FreedomtoberFest-Member Appreciation this Saturday starting at 9:00 am- come by for a little in house competition, food, and fun. See white board for more details!

POST REPLY