September 18, 2017 by thao

9/19/17

Share

Related image

Warm Up: 5 Min Limit
2 Rounds
20 M Bear Crawl
5/leg lunges
10 TTB

Midline: 8 Mins
Rotating 1/2 Tabata (20/10)
Hollow HoldPlank Hold – Go to harder variations if needed
Flutter Kicks
Russian Twists (25/15)

Mobility: 12 Mins
2 Min / leg of each
Hamstring Roll on box w/ lax ball
Quad Roll w/ lax ball
Banded Distraction Samson Stretch

Metcon: “No Parley”
– 15 Mins
3 Round Tabata – 45/15
Swab the deck Burpees
Chasing the Booty (10 M Shuttle Run)
Walk yer Plank (Walk from hands to forearms)
Row yer Boat (Row for M)
Treasure Chest Walk (Walking Lunges w/ 45/35 plate at chest)

Elite Competition Class
1) Bench 15 Mins
4 x 5

2) Metcon: 15 Min Cap
15-12-9
Deadlift (275/195)
Box Jump (36/30)Weighted Pull Ups or Strict
Bike or Row for Cals

    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]