CrossFit DNR Alumni Coach Jake Smith and Dom Trainor Competed This Past Weekend At Partner Palooza Held At CrossFit Invictus Seattle And Took The 3rd Place Podium!

Freedom WOD Classes

Warm Up: 5 Mins
200 Run
Walking Samson Stretch wall-2-wall
30 Sec Hollow Rocks or Hold
10 Spealler Rolls
200 Run

Mobility: 10 Mins 
3 Min /Leg
Lax Ball Smash Hips (Front(quads), Side(TFL) and Rear(glutes))

Strength:  5 Mins
4 Rounds = 5 mins
20 Sec Anchor Point T-2-B
20 Sec Hollow Rocks or Holds
20 Sec Penguins aka Heel Taps
20 Sec Rest

NOTE: Less is more, this is done for quality not quantity 

Metcon: 20 Min
For Time:
200M Run
10 Strict Knee-2-Elbow
200M Run
10 Strict Knee-2-Elbow
200M Run
10 Strict Knee-2-Elbow

Rest 2:00

For Time:
200M Run
20 W-Ups
200M Run
20 V-Ups
200M Run
20 V-Ups

Rest 2:00

For Time:
200M Run
25 Sit Ups
200M Run
25 Sit Ups
200M Run
25 Sit Ups

Functional Bodybuilding Class