10/06/2017

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 @ 70%

8 @ 75%

8 @ 80%

full recovery between sets

Front Squat (3 x 5)

3 x 5 @ 70%

Metcon

Metcon (Time)

4 Rounds for time

12 KB Swings (70/55)

12 Toes to bar

21 Wall Ball Shots


Place that bar on your Back and lets get to work

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