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Monday December 4, 2017 CrossFit Stapleton – Denver, CO

HYGIENE DRIVE 

Hygiene focused (different from last year’s Food Focused drive) 

AM vs. PM vs. Bootcamp – #RepresentYoClass

Start NOW!! 

Ends December 20 (to be delivered for Christmas!) 

Classes work together to put together as many complete as many ‘personal hygiene’ or ‘household hygiene’  packs as possible 

Work together with your class to build complete ‘packs’ for families in need 

‘PACKS’ include: 

Personal – 2x tooth brushes, 1 toothpaste, 2x soap bars, 1 shampoo, 1 deodorant, 1 body lotion

OR

Household – 1 box Clorox wipes, 1 dish soap, 1 roll paper towels, 1 cleaning spray 

 

CROSSFIT CLASSES:

Performance-

A. Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds

B. Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

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Fitness-

A. Five sets of:
Back Squat x 5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds

B. Three rounds for time of:
15 Calories of Rowing
30 Wall Ball Shots

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BOOTCAMP RX CLASS:

A. Three rounds for time of:
25 Calories of Assault Bike (or 30 row – if necessary)
30 Wall Ball Shots

B. Core WOD – 5min AMRAP:

5 V-Ups (or knee tucks)

15 Mountain Climbers (2ct.)

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