April 25, 2022 by DNRadmin

4/25/22

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Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
2 Rounds:
10 Burpees
10 Air Squats
10 Kip Swings
5 Pull Ups / Ring Rows

Strength: 15 Mins
3 x Superset: 3 Options
1) 5 Negative Pull Ups + 10 Kip PU or Ring Row
2) 4 Strict Pull Ups + 6 C2B Pull Ups + 8 Kip Pull Ups – use bands as needed
3) 3 MU + 7 C2B + 10 Kip PU
Note: These are not complexes! Each movement should be performed unbroken but athletes can come off the bar in between movements in a superset format. Ex: 3 unbroken muscle ups, short rest then, 7 C2B…

Metcon: 20 Min Cap
4 Rounds For Time:
500/400 M Row OR 30/24 Cal Bike
15 Wallballs 20/14
3 Rope Climbs Or 5 Muscle Ups Or 8 Strict Pull Ups

    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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