Sit Ups For Pups is back! This year, the non-profit Barbells for Bullies is aiming to hit 5 MILLION sit ups in the month of March as a community! 5 Million is the estimated number of shelter animals rescued since their mission started in 2016. Last year, CrossFit DNR was the leader of all CrossFit gyms accumulating roughly 250,000 sit ups! Help us show our support again and repeat this year!

Freedom WOD Classes

Warm Up: 5 mins
250 M Row
20 Banded Curls
20 Banded Lat Press Downs
5 Strict Pull Ups / 10 Ring Rows
:30 Handstand Hold

Strength: 18 Mins
On an 18:00 Clock:
10 Min EMOM
5 Rounds of: Kipping Pull Ups / Ring Rows *Advanced athletes wear a vest*
5 Rounds of: Strict HSPU / Negative HSPU / Box HSPU
*Athletes can perform all 5 minutes of Pull Ups and then HSPU (harder) or choose to alternate every other minute (easier)
*Athletes pick their own number for each minute of the EMOM. Every minute should be finished within :30. We will add one rep each week so leave room to increase.

Then 8:00 to complete:
3 x 12-15 Alternating DB Bicep Curls

Home WOD: 14 Mins
3 Rounds:
2:00 AMRAP Cal Row/Bike or Run
2:00 AMRAP Alternating DB/KB Snatch (50/35)
1:00 Rest

Metcon: 14 Mins
3 Rounds:
2:00 AMRAP Cal Row/Bike
2:00 AMRAP Alternating DB Snatch (50/35)
1:00 Rest