July 21, 2017 by thao

7/21/17

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Warm Up: 10 Min
Bear Crawl Musical Chairs  https://www.youtube.com/watch?v=-bt-g8WiAMc

Strength: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups
Russian Twist 15/10 plate
Flutter Kicks

Metcon: 15 Min
15 Minute Versus AMRAP:
Alternate 200 M Runs, while other partner performs as many reps as possible at the following station
Rounds 1 & 4: Bench Press (135/95)
Rounds 2 & 5: Ring Dips
Rounds 3 & 6: Push-ups

And so on until the 15 mins expires!

Elite Competition Class

1) Back Squat 20 mins
10×3 Across

2) Strict Press 20 mins
10 min EMOM x 3 reps @ 70%

3) Conditioning
21 Bench Press (Body Weight / 65%)
Row 500 M
15 Bench Press (Body Weight / 65%)
Row 500 M
9 Bench Press (Body Weight / 65%)
Row 500 M

    ONE WEEK FREE TRIAL

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

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