Call Us: (720) 443-3962 | Login

Friday September 7, 2018, CrossFit Stapleton – Denver, CO

6
Sep

Friday September 7, 2018, CrossFit Stapleton – Denver, CO

FARMERS MARKET WOD 

THIS SUNDAY. BE THERE!!! 

8 – 9 AM FREE BOOTCAMP In the field at Founders Green

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squat x 4 reps @ 32X1

B. For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run

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

Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):
Low-Bar Back Squat x 8 reps (under control)

B. For time:
800 Meter Run(big + small loop)
100-Foot Walking Lunges (BW)
600 Meter Run(big loop)
100-Foot Walking Lunges (BW)
400 Meter Run

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

BOOTCAMP RX CLASS:

A. 3 Rounds:

A1. 10 meter forward and backward reverse plank walkout on slider

A2. 8/leg Box Step Down (Slow and controlled for a 4 second descent)

A3. 6/side side plank clamshells with 3 second pause at top

 

B. 2 Rounds:

B1. 8 Hammer Curls 3131

B2. 10 Overhead Tricep Extensions

B3. 30 Banded Upright Rows

 

C. For Time:

10 Rounds

10 Cal Row

10 Cal Bike

200m Run

Leave a Reply