April 29, 2021 by DNRadmin


1 Mile Run Murph Prep CrossFit DNR Fort Collins Colorado


Today we will be performing strength AFTER we do the METCON!

Freedom WOD Classes

Warm Up: 5 mins
400 M Run
1:00 Inchworms
:20 High Knees In Place
:20 Butt Kicks In Place
:20 Air Squats

Home WOD: 15 Min Cap
For Time
1 Mile Run

Metcon: 15 Min Cap
For Time
1 Mile Run

Mobility: 12 Mins
2:00 / Side Band Samson Stretch
1:30 / Side LAX Roll Glutes
1:30 / Side Pigeon Stretch
1:00 / Side Calf Stretch

Strength: 8 Mins
4 Rounds Rotating Tabata :20/:10
L-Hang – Video / L-Tuck (bent knee) OR Hollow Hold
Mountain Climber Crossovers
Plank (Hardest Variation Possible)
Starfish Crunch – Video


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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