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June 8, 2017 by thao

6/8/17

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Warm Up:
3 Rounds
5 goblet Squats
5 Russian kb swings

Mobility:
Quad crush 90 sec per leg

Strength: 12 Mins
3×8 Giant Set
KB/DB Single Arm Bent Over Row
DB Tricep Kick Backs
Lat Press Down (use Blue or Green band and pvc pipe)
https://www.youtube.com/watch?v=r34PR1mxzmU

Metcon:
With a 20 min Cap
100 Thrusters 75/55
EMOM 5 Pull Ups

Elite Competition Class

1)Gymnastics 15 mins
3 Supersets at the following decreasing %s of M.E Sets (90/80/70)
Strict Ring Dip – (same variation as M.E test)
Hand Stand Hold – Work on balancing away from wall. As many sets needed to accumulate %s
3 Min Rest


2) Deadlift
20 mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

3) Conditioning
150 Wall Balls
EMOM Perform 5 C-2-B Pull Ups

 

    EXPERIENCE CROSSFIT DNR

    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. 

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