November 6, 2017 by thao

11/7/17

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Freedom WOD Classes

Warm Up:
Nero Mobility (test re-test)
then
2 Rounds
250 Row
10 Glute bridges
6 Single Leg Broad Jumps land in squat

Mobility: 5-8 min
Partner Hamstring barbell smash
Barbell chest/shoulder smash

Strength: 10 min
10 Min EMOM
Odd: 8-10 Sit Ups
Even: 8-10 Ring Rows

Metcon:
Every 2 mins for 14
3 Muscle Ups or 6 C-2-B Pull Ups
5 Deadlifts 225/155 Scaled 135/95
7 Box Jumps 24/20

Elite Competition Class

1)Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

2)Row Conditioning
7 Rounds:
40 seconds on, 1:20 rest

3)Conditioning
4 Rounds:
10 Deadlifts (365/225)
25 GHD Sit-Ups
40/30 Calorie Assault Bike

4)Midline
Accumulate 75 Weighted Hip Extensions (35/25)

    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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