March 26, 2024 by DNRadmin

3/26/24

Lady Row Workout CrossFit DNR Fort Collins Colorado

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Freedom WOD Classes

Warm Up: 10 Mins
1:30 / Side Roll Rotator Cuff
2 Rounds:
15 Band Pull Aparts
15 / Side – Band External Rotations – Video
10 Wall Glides
10 Cal Row / Bike

Strength: 8 Mins
8 Min EMOM:
Odd: 6-8 HSPU – as hard as possible
Even: Handstand walk practice OR DU practice

Metcon: 25 Mins
25 Min AMRAP
8 Wall Walks
20 Burpee Box Jumps 24/20
75/60 Cal Row or Bike

Functional Bodybuilding Class

Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set 
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds 
3 sets x 15 Reps

MomFit:

Warm Up: 5 Mins

5 Min Casual Row

Core Development: 6 Mins

3 Rounds:
30 Second Mountain Climbers
30 Second Tuck Ups  or Reverse Crunch
30 Second Plank Walks
30 Second Rest

Metcon: 14 Mins

4 Rounds: 1 Minute at each station
KB Swings
Anchor Point T-2-B
 Low Plate Lateral Runners

Rest 1 Minute

250 Row Sprint For time

    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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