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June 1, 2017 by thao

6/2/17

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Did somebody say ab day?

Warm Up:
3 Rounds
5 T-2-B
5 Broad Jump squats

Strength: 12-15 min
3×8 Snatch

Metcon:
7 Min (Simon says style, coaches DO NOT GO GENTLE)
Hollow Body Holds/Arch Holds/Rocks/Flutter kicks/bike crunches etc..
3 Min Rest
10 Min EMOM (10 rounds on the min)of 50 M Sprint
s (athlete has 1 min to complete the sprint and walk back to the starting line to set for the next round/min)
3 Min Rest
10 min cap“Annie”
50-40-30-20-10
Sit-ups
Double Unders

Elite Competition Class

1) 2 Rep Max
Strict Press

2) Back Squats + 10 lbs – 20 Mins
10 x 3

3) Conditioning
3 Rounds For time:
500 M Row
21 KB Swings (53/35)
12 C2B Pull-Ups

    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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