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Friday December 1, 2017 CrossFit Stapleton – Denver, CO

Holiday Party & Snowball Games Update 

December 9th (Saturday) 7-10PM

Cheluna Brewing (The Upper Deck!) 

Theme = Christmas Fancy 

Be there!

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs to 10′)

  • Rest exactly 3 minutes, and then . . .

 

C. Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)

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

Fitness-

A. Four sets of:
Jumping Negatives (3 second -) x 5 reps @ 20X1
Rest 60 seconds
Bowlers Lunge (body weight) x 6 reps each leg
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Knees to Chest
10 Wall Ball Shots

  • Rest exactly 3 minutes, and then . . .

 

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Weighted Sit-ups
20 Mountain Climbers (each step is one rep)

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

BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 10 minutes of:
15 Knees to Chest
15 Wall Ball Shots

  • Rest exactly 5 minutes, and then . . .

 

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Weighted Sit-ups (with a small plate pressed tightly into chest)
20 Mountain Climbers (each step is one rep)

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