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January 18, 2017 by thao

1/19/17

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Freedom WOD Classes

Warm Up:
3 Rounds
4 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
6 Hip Extensions
8 Hollow Body Kipping Swings

Movement of the Week:
2 mins per leg
Couch Stretch

Strength:
5 Min EMOM
Burpees
8 Beginners/Intermediate
13 Intermediate/Advanced

5 Min EMOM
Toe-2-Bar
7 Beginners/Intermediate
12 Intermediate/Advanced

Metcon:
Happy Birthday Annie and Genna Campain!
Annie/Jenny
50 Double Unders 2:1 Singles
50 Sit Ups
20 Back Squats 45/35
200 M Run
40 Double Unders 2:1 Singles
40 Sit Ups
20 Back Squats 45/35
200 M Run
30 Double Unders 2:1 Singles
30 Sit Ups
20 Back Squats 45/35
200 M Run
20 Double Unders 2:1 Singles
20 Sit Ups
20 Back Squats 45/35
200 M Run
10 Double Unders 2:1 Singles
10 Sit Ups
20 Back Squats 45/35
200 M Run

Elite Competition Class

1. Run Conditioning
Run 18 minutes nonstop

2. Conditioning
ARMAP 30:
Teams of 3:
12 Calorie Row
12 Power Snatch (95/65#)
12 Wallballs (20/14#)
12 T2B
*Full rounds, then change partners

    EXPERIENCE CROSSFIT DNR

    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. 

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