We are finalizing the 3 workouts for the In-house comp on the 21st and will release them this week so stay tuned! To register click the link below.

CrossFit DNR In House Competition Registration

Freedom WOD Classes

Warm Up:
6 Wall-2-Wall-2-Wall Shuttle Run (N-S-N)
Then
2 Rounds
5 Strict K-2-E
W-2-W Inchworms
Seated Leg Lift In Pike
Then
60 sec /side Couch Stretch

Mobility:10 Mins
2:00 /Leg Barbell Quad Smash
90 sec /side Lax Ball Glutes

Strength:  5 Mins
4 Rounds
20 Sec Heel Taps
20 Sec Reverse Crunch
20 Sec Russian Twist 15/10
20 Sec Rest

Metcon: 16 Min Cap
Teams of 2
16 Min AMRAP
10 K-2-E
8 Burpees
6 V-ups, Tuck Ups or Sit Ups
4 x Wall-2-Wall-2-Wall Shuttle Run (N-S-N)

Switch After Fully Completed Rounds, you go I go style. The goal is to get 12 total rounds (6 /person) or more before time expires. This means when its your turn to work, MOVE Fast but well!
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations