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Monday March 6, 2017 CrossFit Stapleton- Denver, CO

HAPPY MONDAY!!

 

**Don’t Forget to SUBMIT Your Open Scores!!!**

Make Sure Scores are Submitted by 5PM or a “0” will be Your Score!!

 

Check Out the CrossFit Games Website

for Tips and Interesting Articles and Videos about CrossFit and the Open.

 

 

CROSSFIT CLASSES:

Performance- 

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
—-—————————————————————————————
Fitness-
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps
Station 2: Handstand Wall Runs if you don’t have handstand walks yet or Wheelbarrows w/ buddy
Station 3: 20x Bowlers Lunges

B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 15 Kettlebell Swings (russian if necessary)
Minute 3 – 10 DB/KB Thrusters
Minute 4 – 12 Pronated Ring Rows
—–—————————————————————————————

BOOTCAMP RX CLASS:
A. Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Ball Slams
Minute 3 – 10 DB/KB Thrusters
Minute 4 – 10 Pull-ups
Minute 5 – 30 DUs (or :30 of attempts)

B. For Time: 
1000m Row
800m Run
500m Row
400m Run

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