2018 CrossFit DNR open shirts and tanks are available to order starting today! Shirts are unisex and available in an orange shirt with grey/white text or Dark Grey Heather shirt with orange/white text. Ladies muscle tanks are available in dark grey heather with orange/white text. There is not an orange tank option. Shirts must be

Warm Up: 2 Mins 500 M Row Core Development: 6 mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks Arm Haulers https://www.youtube.com/watch?v=P4SBXSIwNpc Technique Review / Workout Brief: Metcon:  14 Min AMRAP 10 Wall Balls 20/14 10 Anchor Point T-2-B (keep heels/feet at least 8 inches off the ground

Warm Up: 4 Mins Tabata 20/10 In Place High Knees Jumping Jacks In Place Butt Kicks Air Squats Posterior Chain Development: 5 Mins 5 Min AMRAP X Band Walks east/west 10 Single Leg KB RDL 5 Russian KB Swings Technique Review / Workout Brief Metcon: 12 Mins 3 Rounds For Time 400 M Run 21

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 Mins: 10 Air Squats w/ 2 sec pause 20 DU or Singles 10 Push Ups 10 Lunges S&C EMOM: 8 Mins 8 Min EMOM Odd: 40-60 DU or Singles Even: 6-12 Front Squats (155/105) Mobility: 6 Mins Roll Quads 3 Min / Side Metcon:

Freedom WOD Classes Warm Up: 5 Mins 5 Min AMRAP for Quality: 5 Jumping C2B PU 2/Side Torso Circles 5 Power Cleans Unloaded BB 2 Jefferson Curls Unloaded BB – https://www.youtube.com/watch?v=G8i6N7ysotA S&C EMOM: 14 Mins Quick Review of Push Jerk Then:8 Min EMOM Odd: 8 C&Push Jerk ( ~60%) Even: Rest Mobility: 8 Mins 2

Warm Up: 3 min 2 rounds of 20 Sec at each station In place High Knees Air Squats Burpee with out push up or jump Spealer roll Core Development: 4 min 4 Rounds 15 Sec Reverse Crunch 15 Sec Mountain Climbers 15 Sec Leg Lift Hip Extensions 15 Sec Rest Metcon: 14 Min AMRAP 10