10/12/2017

FOUNDATIONS STARTS NEXT TUESDAY THE 17TH. FOR MORE INFORMATION ON HOW TO GET STARTED TALK TO A COACH, SEND US A TEXT OR GIVE US A CALL. WE’RE HAPPY TO ANSWER ANY QUESTIONS YOU MAY HAVE. 

FOUNDATIONS CLASS

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 (10-8-8)

10 @ 65%

8 @ 70%

8 @ 75%

Front Squat (3 x 5)

Full recovery between all sets

3 x 5 @ 70%

If you were not here Monday or have not squatted this week, use mondays rep scheme and percentages today

Metcon

Metcon (Time)

4 rounds, for total working time

11:00 clock

Begin round every 2:45

24 KB Swings (55/35)

12 alternating goblet lunges

8 burpees
upon completion of final round, continue to compete AMRAP burpees in remaining time-

deduct :05 from working time for each additional burpee completed


 

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