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Thursday July 20, 2017 CrossFit Stapleton- Denver, CO

CFS SWAG REMINDER!!

Pick Up Your PRE-ORDERED “Straight Out Of Stapleton” Shirts This Week!!!

Ask a Coach Before Or After Your Next WOD! 

 

 

CROSSFIT CLASSES:

Performance-

A. Deads & Pushes:

Deadlift x 15 reps

Rest 20 seconds

Ring Push-Ups x Max reps

Rest 3 minutes

Deadlift x 10 reps

Rest 20 seconds

Ring Push-Ups x Max reps

Rest 3 minutes

Deadlift x 5 reps

Rest 20 seconds

Ring Push-Ups x Max reps

B. Three rounds for time of:

400 Meter Run

15 Pull-Ups

20 Walking Lunges (55/35)

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Fitness

A.Deads & Pushes:

Deadlift x 10 reps

Rest 20 seconds

15 PERFECT TOE PUSH-UPS

Rest 3 minutes

X3 SETS

B. Three rounds for time of:

400 Meter Run

15 Ring Rows

20 Walking Lunges (BW)

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. Five rounds for time of:

600 Meter Run (big loop)

20 Pull-Ups

20 Wall Balls

B. 3 Sets – NFT:

20 KB SLDL (10/leg)

15 DB Push-ups (further ROM)

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KIDS TRAINING:

A. Strength/Skill:

Deadlift 5×5

B. 7min AMRAP:

5 KB – SDHP

10 Air Squats

20 Singles (jump rope)

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