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! 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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