Warm Up: Row 150 M Then 3 Rounds of 5 Anchor Point T-2-B 5 MB Cleans Then Run 100 M Mobility: 8 mins 2 min /side tricep smash 2 min /side lat smash Strength: 10 Mins 8 Min EMOM Odd min: 200/175 Row Even min: 6-12 T-2-B Metcon: 15 Min Cap 21 Hang Power Clean

Warm Up: 5 Mins 2 Rounds 1 Min Bike 30 Second Banded T Hold 30 Second Banded Reverse Fly 30 Second Ball Slam Shoulder Development: 6 Mins 3 Rounds or 6 Mins 3 Wall Walks – 20 Second Hold After Rep 3 10 Arnold Presses 10 Lateral DB Raises Metcon: 13 Min AMRAP 13 Min

Thank You Julie B for the great review!  I was very against the idea of Crossfit for so long (bias about Crossfitters not caring about form, etc.). Everyone at Crossfit DNR showed me what Crossfit is truly about. The coaches pay incredible attention to detail with form, and have shown me ways to improve my

Warm Up: 4 Mins 2 Rounds – 20 Seconds at each station Jumping Jacks High Knees in Place Samson Stretch in Place Mountain Climbers Burpees Inchworms Core Development: 6 Mins 4 Round Tabata (20:10) – Don’t alternate until all round are completed Side Crunch Heel Taps Side Plank (alternate each round) Banded Sledge Swings Metcon:

Have you noticed how jacked Cedric has gotten? Hard work and dedication certainly pays off! Great Job Cedric keep up the hard work. Warm Up: 5 mins Plate warm up Mobility: 7 mins 90 Sec /side Calf Smash 90 /side Hamstring Smash Strength: 15 Mins Deadlift  **90%  + 20 LBS** of your 1RM to calculate load 75% X

Warm Up: 4 Mins 4 Minute Circuit 50′ Bear Crawl 10 Push Ups 4 / Side Torso Circles (Neuro mobility) 3 / Side Over Unders Core Development: 6 Min Cap 20-15-10 TTB / Knee Raises V-Ups Superman Raises Metcon: 15 Min Cap 5 Rounds For Time: 10 DB Skull Crushers 100′ Bear Crawl 100′ Rack