November 18, 2021 by DNRadmin


Lady Row Workout CrossFit DNR Fort Collins Colorado


Freedom WOD Classes

Warm Up: 7 Mins
1:00 PVC ROM
Then 2 Rounds:
20 Banded Tricep Extensions
15/12 Cal Row or Bike
10 Z Press (PVC) – Video
Then: 1:30 / Side Calf Smash

Strength: 12 Mins 
Every 4:00 x 3 Supersets
8-12 Unbroken Dips (Matador / Rings / Weighted / Banded, etc)
10 Z Press – Same Video as warm up

Metcon: 18 Mins
18 Min EMOM
Min 1: 1-3 Rope Climbs OR 5-10 Strict Pull Ups
Min 2: 20 Box Jumps 24/20
Min 3: 15/12 Cal Row or Bike

Extra Credit:
3 Rounds:
10/Side Alternating DB Curls
25 Banded Tricep Extensions


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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. 

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