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June 28, 2023 by DNRadmin

6/28/23

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Freedom WOD Classes

Warm Up: 10 Mins
2:00 Min Row
Down and Back Walking Samson Stretch
Down Inchworms w/out push up
10 Spealler rolls
-Then
2 Rounds
10 Hang Clean Pulls
10 Hang Power Cleans
10 Anchor Point T-2-B

Mobility: 10 Mins 
Core Workouts can create havoc on the hips and low back so make sure you take time to mobilize your quads and hips to give the low back and hips space.
3 Mins Per Leg Barbell smash quads

Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Star Fish Crunch
Black Widow Knee Slides aka Mountain Climber with a lift
Seated Corkscrew
Dragon Flag or Anchor Point T-2-B

Metcon: 20 Mins Partner Up
20 Min Partner AMRAP
4 Hang Power Cleans 135/95
8 Cal Row
12 T-2-B

Only one person can work at a time while the other rest. You go I go style. Athletes must complete a full round before switching.

Functional Bodybuilding Class

Back Day F’kn Hurts
1 Arm DB Rows 
10 Sets x 10 Reps on each arm
Left arm + Right arm = 1 set (switch back and forth between arms with no rest until you have completed 10 sets on each arm)
 
T-Bar Row Century Set
-Chest supported T-Bar Row or Standing T-Bar Row
1-2 sets x 100 Reps
Rest pause to 100 reps  (pick a weight you can get around 30 reps on the initial attempt)
V-Bar Pulldown Drop Sets
3 x 10 Reps + 4 drops
Perform 10 Reps at a heavy weight, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps = one set aka 40 reps
 
DB Shrugs Century Set
1 set x 100 Reps 
Don’t put the F’n weight down. Drop your chin to your chest to perform the shoulder shrug

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

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    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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