09/28/2017

CrossFit Freedom – CrossFit

Warm-up

Squat Prep

Batman low lunge/ hamstring extension

Batman wide leg forward fold/ thoracic rotation/ alternating lateral lunge

Strength

Back Squat (8-8-8)

8 @ 65%

8 @ 70%

8 @ 75%

Front Squat (3 x 5)

3 x 5 @ 70%

Metcon

Metcon (AMRAP – Reps)

8:00 clock

AMRAP

8 KB Snatch R

8 KB Snatch L

8 Chest to bar pullups
To begin the workout, and every 2:00 going forward, complete

2 turkish getups + 5 burpees before proceeding with

AMRAP

8:00, 6:00, 4:00, 2:00


Join us Saturday- “KP” fundraiser workout for Kelly Proctor- open to all- WOD @ 9:00am, RCP breakfast to follow

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