Meet Gabriella Morris!
Colorado State Track And Field Athlete, Shot Put And Discus Specialist! She has been working with CFDNR Coaches to help with injury prehab as well as strength training! We are pumped to have her as part of our Fitfam and can’t wait to see her throw this year!

Warm Up 10 Mins
3 Rounds
100 m Row
5 Burpees
7 Kipping K-2-E

Strength:
4 Rounds Back To The Basics
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 20 min Cap
800 m Run
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

400 m Run
Then
3 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

800 m Run
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 6 Mins
Warm Up
3 Rounds
5 Inchworms
10/side Single Leg Pogo Jumps
KB Swings

Strength: 12 Min Cap
Core Strength: 10 Mins
2 Rounds
20 Sec Hollow Plank
10 Sec Rest
20 Sec Bear Plank Knee Taps
10 Sec Rest
20 Sec Bear Plank Side Taps
10 Sec  Rest
20 Sec Reverse Plank
10 Sec  Rest
20 Sec Reverse Plank Dips
10 Sec  Rest
20 Sec Reverse Plank Marchers
10 Sec Rest

Metcon:

Metcon: 16 Mins
4 Rounds
3 Min AMRAP
12 Kb Swings
9 Sit Ups
6 Burpees

1 Min Rest

5 Rounds
12 Ball Slams
9 Burpees
6 Anchor Point Reverse Crunch With Ball (ball is held between calf and hamstring)