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Monday July 30, 2018, CrossFit Stapleton – Denver, CO

29
Jul

Monday July 30, 2018, CrossFit Stapleton – Denver, CO

FIELD TRIP! Bootcamp heads out to RedRocks AGAIN ! 

THIS SUNDAY. 

Meet at CFS at 7:30 to carpool OR meet us AT RedRocks at 8AM in the to parking lot!

We will be leaving RedRocks at 9AM and plan to be back to CFS by 9:30. 

Bring your friends! 

 

 

CROSSFIT CLASSES:

Performance-

A. “Christine” – Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

– Compare results to March 30, 2018.

– Rest until relatively recovered, and then…

B. Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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Fitness-

A. Three rounds for time:
500 Meter Row
12 Deadlifts (Moderate Load)
21 Box Jumps/Step-Ups

– Rest until relatively recovered, and then…

B. Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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

BOOTCAMP RX CLASS(MONSTER MASH MONDAY):

Every 6 Min For 36 Minutes

300 meter run

20 meter dumbbell push bear crawl

15 Wallball

 

Then Rest 3

 

11 Min Alternating EMOM

Even: 11 Burpee

Odd: 11 American KBS

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