Warm Up: 4 min 3 Rounds 8 Air Squats 5/Leg Side Lunges 5 Burpee Broad Jumps Hip Development: 5 Mins 5 Min AMRAP 8 steps per diriction X Band Walks 20 Hip Bridges or 10/side single leg Metcon: 12 min CAP 4 Rounds 50 Double Unders or 100 Singles 50 Squats 15 KB Swings

Freedom WOD Class Partner Workout – 5 Rounds For Time: Athlete 1: 5 Power Cleans (95/65) 5 Hang Squat Cleans (95/65) 5 Thrusters (95/65) Athlete 2: 16 DB Snatch (50/35) Athletes will finish 1 full round / set of the above movements then wait for their partner to finish and trade stations. Both athletes will

This Summer (dramatic music) Kody Knapp Stars as Smeagol, the Rocker in “Lord of The Ring – The Prequel” Freedom WOD Classes Warm Up: 5 Mins Flight Simulator Conditioning: 6 Mins Rotating Tabata (45:15) 2 Rounds / Station Sit Ups Plank Hollow Hold Mobility: 10 Mins Roll Triceps 90 Sec / Side Banded Shoulder Stretches

Warm Up: 5 Min 2 Rounds 30 Sec at each Mountain Climbers Jumping Jacks Cat Cow Stretch In place inch worm Air Squat Core Development: 4 Min Simon Says Hollow Hold Drill Technique Review / Workout Brief: Metcon: 12 Mins Rotating Tabata 20/10 Step-up Jumps https://www.youtube.com/watch?v=gu-gMnqBCxI Plank Row https://www.youtube.com/watch?v=iXu2QK049rU Ancor Point T-2-B

The CrossFit Open workout 18.1 will be released one week from today! Don’t forget to sign up and join the DNR team Freedom WOD Class Warm Up: 5 Mins Plate Warm Up Gymnastics Strength: 10 Mins 3 x Superset 6-12 Strict Pull Ups 6-12 Strict Dips (Rings or Matador) Rest 2-3 Mins *use bands or

Warm Up: 3 Mins Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development – 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Banded Shoulder Pull Downs Rest 30 Secs Technique Review / Workout