July 9, 2019 by DNRadmin

7/9/19

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Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit:
5 Inchworms
10 PVC Pass Throughs
10 Ring Rows
:30 Hollow Hold

Gynastics Skills: 12 Mins

Skin the Cat
OR
Back Lever Progressions  (Video – progressions at 3:10)

Core: 6 Mins – 3 Round Rotating Tabata :45/:15
Strict Knee Raises / Strict TTB
Bicycle Crunches

Metcon : 18 Min Cap
3 Rounds for Time:
15 HSPU
30 Back Rack Lunges 75/55
400 M Run

Elite Competition Class

Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Reps
1:00 Light Row + 50′ HS Walk

Conditioning
“Run DMC”
4 Rounds:
200 Meter Run, 3 Rope Climbs (15′)
200 Meter Run, 12 Devil Presses

Dumbbell Pounds – 50’s/35’s
Dumbbell Kilos – 22.5’s/15’s

Midline
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings
Not for score. Practice quality reps in each time domain.

ONE WEEK FREE TRIAL

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!

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