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Friday August 31, 2018, CrossFit Stapleton – Denver, CO

30
Aug

Friday August 31, 2018, CrossFit Stapleton – Denver, CO

NEW SWAG IS IN! YAY! 

Shirts/Tanks/Zip-Ups/STICKERS 

Shirts and Tanks – $25 

Lightweight Hoodies – $55

Glass Interior Bumper Stickers (large!) – $10 

Mini 3” ‘Everywhere’ CFS Stickers – $3

#repyourbox #homegym #cfsswag #swaggy

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

 

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps
Station 2: Partner assist or Handstand Wall Runs
Station 3: Alternating Bowlers Lunges / Rolling Pistols / Banded Option

 

B. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 150 Meters of Rowing
Minute 2 – 15 Pike off the Box HSPU
Minute 3 – 15 Box Jumps
Minute 4 – 30-Second High Plank

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 BOOTCAMP RX CLASS:

 A. 4 Rounds:

10/side Up Right Row

8/side RNT Overhead Reverse Lunge 21X1

40 meter KB Rack Carry

 

B. 25 Min AMRAP

20 Atl Dumbbell Snatch

40 Double Under

10 Dumbbell Push Press

5 Pull Up/10 Ring Row

400 Meter Run

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