October 17, 2016 by thao

10/18/16

Share

KyleBackFlip

Freedom WOD Classes

Warm Up:
3 Rounds (not for time but you only have 15 mins to complete)
10 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
10 Hip Extenstions
10 Ring Tucks  https://www.youtube.com/watch?v=rDahOA6Lnio

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Quad Smash

Strength:
“C3 Week”
10 Min EMOM
9 Pull Ups

Metcon:
16 minute AMRAP
5 Handstand push ups
10 S-2-OH 105/65
15 Hand-release push ups

Elite Competition Class

1.  Conditioning
EMOMx21
Min 1:  10 RDL, 50% of best DL
Min 2:  10 Kipping HSPU
Min 3:  50 Double unders

2.  Row Conditioning
4x 2 min row at 2k pace, 1 min rest

    ONE WEEK FREE TRIAL

    [honeypot level]

    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?

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

      [honeypot level]