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February 23, 2021 by DNRadmin

2/23/21

CrossFit DNR Fort Collins Friday WOD Beach Pose

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Lots of new faces in the gym these days! Make sure you take the time to introduce yourself and say hi the CFDNR way!

Freedom WOD Classes

Warm Up: 10 Mins
20 Single Unders
15 Banded Pull Aparts
10 Kipping Swings
15 Push Ups
20 Double Unders or attempts

Mobility: 
Mobility Between Strength Sets

Strength: 20 Mins
Bench Press 10 Mins to find a
8 Rep Max
Then 10 Mins to do
8 Reps @ 75% 10RM
8 Reps @ 70% 10RM

Home WOD: 14 Min
2 Min AMRAP
2 Muscle Ups or 4 C-2-B Pull Ups
4 Burpees
50 Double Unders or Singles

Rest 1:00

4 Min AMRAP
4 Muscle Ups or 8 C-2-B Pull Ups
8 Burpees
50 Double Unders or Singles

Rest 1:00

6 Min AMRAP
8 Muscle Ups or 12 C-2-B Pull Ups
16 Burpees
50 Double Unders of Singles

Metcon: 14 Min
2 Min AMRAP
2 Muscle Ups or 4 C-2-B Pull Ups
4 Burpees
50 Double Unders or Singles

Rest 1:00

4 Min AMRAP
4 Muscle Ups or 8 C-2-B Pull Ups
8 Burpees
50 Double Unders or Singles

Rest 1:00

6 Min AMRAP
8 Muscle Ups or 12 C-2-B Pull Ups
16 Burpees
50 Double Unders of Singles

 

    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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