September 11, 2018 by thao

9/12/18 QuickFit

Share

Warm Up
200m Run
:30 Samson (L)
:30 Samson (R)
10 Burpees
10 Air Squats

Shoulder Development (6 min)
4 Rounds (for quality)
:30 Piston Presses (per side)
:30 Bench Prone I’s/T/s/Ws (w/ light weight) :30 Mini band Wall Hand Steps (see 0:26 in video)

METCON (12 min)
For Time: 12 Min Cap
100 DB Thrusters
5 Burpees on the minute

    ONE WEEK FREE TRIAL

    [honeypot level]

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]