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Friday April 13, 2018, CrossFit Stapleton – Denver, CO

12
Apr

Friday April 13, 2018, CrossFit Stapleton – Denver, CO

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CROSSFIT CLASSES:

Performance-

A. “Christine” – Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

– Rest until relatively recovered, and then…

 

B. Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

———————————————————————————————————————

Fitness-

A. “Christine” – Three rounds for time:
400 Meter Row
12 Deadlifts
21 Box Jumps/Step-ups

-Rest until relatively recovered, and then…

 

B. Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. 3 Sets:

1 – 5-10 Deficit Pushups on plates 51×1 (Athlete can add weight on back if necessary)

2 – Side star plank :30 second/side

3 – 20-25 second HS hold with a 5 second negative at the end

 

B. Bootcamp Christine – Three Sets for Time:
500 Meter Run (7/11 &Back)
21 KB SDHP
21 Box Jumps

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