January 28, 2021 by DNRadmin


Gymnastics Hollow CrossFit DNR Fort Collins Coloardo


Freedom WOD Classes

Warm Up: 6 Mins
10 / Side Front & Lateral Kicks
Then 2 Rounds:
10 Kip Swings
5 Hanging Strict Leg Raises
5 Strict Pull Ups
:30 Hollow Hold

Strength: 5 mins
5:00 Clock – Simon (coach) Says
Hollow variations
Arch variations
*ANYTHING midline

Mobility: 8 Mins
Hip Stretching

Home WOD: 18 Min Cap
10 Rounds For Time:
5 T2B OR V-Ups
5 Pull Ups OR Bent Over Rows
5 Burpees
Cash out: 100 Sit Ups

Metcon: 18 Min Cap
10 Rounds For Time:
5 T2B
5 Pull Ups
5 Burpees
Cash out: 100 Sit Ups


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

    (970) 213-3974


    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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