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Monday May 23, 2016 CrossFit Stapleton- Denver, CO

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Thats right CFS – It is THAT time of year again. 

Starting NEXT Sunday 6/6 our 8:30AM Sunday BootcampRX class will be moving outside to Central Park.

Get ready for a fun summer of awesome WODs!!

Where: Central Park Soccer Fields

When: Sunday mornings at 8:30AM

Why: SUMMER TIME BOOTCAMP FUN

CROSSFIT CLASSES: 

Performance-

A. Two sets of:
Jerk Footwork Drills x 10 perfect reps

B. Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep (off the rack)

Keep all five sets between 75-90%

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders

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Fitness-

A. Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters

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BOOTCAMP RX CLASS:

A. 16min AMRAP:

10 DB Push Presses

5 Renegade Rows

10 Weighted sit-ups (use one of the dumbbells)

500m run

B. For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold
x 15 reps

– followed by…

Tuck Rock to Tuck Press Hold x 30 reps

– followed by…

Three sets of:
Hand Plank Shoulder Taps
x 60 seconds
(perform at max speed)

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