Monday October 12, 2015 CrossFit Stapleton- Denver, CO
Impromptu Sushi and Drinks Happy Hour
When? This Thursday (10/15) at 7pm
Where? Jett Asian Kitchen & Sushi
Why? We are craving sushi and they have a BOGO drink special!!
Hope to see you there!!!!
CROSSFIT CLASSES:
Performance-
A. Take 20 minutes to build to a 3-RM Back Squat
– Note best successful 3-RM.
B. For max reps:
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Strict Pull-Ups
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
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Fitness-
A. Every 2 minutes, for 24 minutes (3 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Russian Kettlebell Swings x 25 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
B. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
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BOOTCAMP RX CLASS:
