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Friday June 12, 2015 CrossFit Stapleton- Denver, CO

DON’T FORGET!

BOOTCAMP RX IS BACK IN THE PARK ON SUNDAYS.

BC-Prof

This is a seasonal class that many of you know and love!! If you have never been to one of our outdoor bootcamps before, you are in for a real treat!!

We meet up at the soccer fields… This is a FREE class so please bring your friends and family to check it out! This class will be replacing our indoor 8:30am BootcampRX class (weather permitting), so please do not show up at the gym on Sundays.

See you Sunday 8:30am… Central Park!

CROSSFIT CLASSES: 

Performance-

A. Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Banded Deadlifts x 6-8 reps
Interval 2 – Banded or Weighted Push-Ups x 10-15 reps

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
245/175 lb Deadlift
Burpees Over the Barbell

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Fitness-

A. Every minute, on the minute, for 20 minutes:
Minute 1 – Kettlebell Goat Bag Swings x 10 reps @ 2011
Minute 2 – Tempo Push-Ups x 10 reps @ 1111
Minute 3 – Alternating Reverse Lunges with KBs x 10 reps @ 2011
Minute 4 – Supine Ring Rows x 10 reps @ 1111

B. For time:
10 Burpees
20 Russian Kettlebell Swings
9 Burpees
18 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
…and so on down to…
1 Burpee
2 Russian Kettlebell Swings

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BOOTCAMP RX CLASS: 

Partner WOD: 

With a partner, complete 3 rounds: 
400m Run
Max Wall Balls (20/14)
400m Run
Max Calorie Row

Partner 1 runs 400 meters. Partner 2 performs max Wall Balls until Partner 1 returns – then switch
Partner 1 runs 400 meters. Partner 2 performs max Calorie Row until Partner 1 returns – then switch

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