Warm Up: 4 Mins 4 Minute Circuit 8 Push Ups 8 Ring Rows 8 Burpees 8 Russian KBS Arm Development: 4 Mins 4 Round Rotating Tabata (20:10) 2 Handed DB Bicep Curl (not alternating) Banded Tricep Extensions Metcon: 14 Min Cap Helen: 3 Rounds For Time 400 M Run 21 KBS 12 Pull Ups

        At last years Project UpLift Competition we had 20 total teams compete and ended up with 4 teams take the podium! Have you gotten you team put together for this years comp? Warm Up: 5 mins 5 Min AMRAP 10 Push Press 20 Sec Plank Hold 10 Single Leg Squat Jump 5

Warm Up / Intervals: 8 Mins Row Intervals :50 Easy / :10 Sprint :40 Easy / :20 Sprint :30 Easy / :30 Sprint Then 3 Rounds of :40 Easy / :20 Sprint Then 2 Mins @ Cool Down Pace Metcon: 15 Mins 5 Rounds: 1 Min M.E at Each Wallballs 50′ Shuttle Run (inside) Sit

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