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September 13, 2024 by DNRadmin

9/13/24

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Freedom WOD Classes

Warm Up: 8 Mins
:20 Penguin Taps – Video
1:00 DU or DU Attempts
10/direction Quadruped Band Arm Circles – Video
:30 Static Ring or Matador Holds – top position
3 negative dips
15 Band Bicep Curls – step on band
15 Band Bent Over Row – step on band (pause at top)

Mobility: 14 Mins
1:30 / Side LAX Roll Rotator Cuff
1:30 / Side LAX Roll Scap Border
1:30 / Side LAX Roll Chest
4:00 Band Shoulder Stretch

Metcon: 14 Min Cap
“I’ma come at you like a spider monkey, Chip(er)”
For Time:
100 DU
80 Push Ups
60 Sit Ups
40 Dips
20 Burpees
10 Pull Ups Or 5 Muscle Ups

Coach Lead Stretch til end of class

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl

    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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