FOOOOOOR FREEEEE?!
Anyone who registers for the CrossFit Open at Games.CrossFit.com and selects DNR as their home gym will be entered into a drawing for your choice of a FREE pair of shoes! NoBull, Reebok, or Nike!
First workout is released February 16th which will be the cutoff to enter into the drawing.
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
10 RDL
5 Strict K-2-E
200 M Row, Ski or .3 Bike
Then
2:00 /side Couch Stretch
Mobility:
2 /side Roll Out Hamstring and Glute
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest
Metcon:
16 Min AMRAP
In Teams of 2
5 Deadlifts 135/95
5 T-2-B
5 Cal Row
This is a you go, I go style. Only one person can work at a time. The working athlete must complete a full round before switching out.
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
