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Thursday June 11, 2015 CrossFit Stapleton- Denver, CO

Perfect Summertime (poolside) Hydrating Drink

korr

Ingredients (Makes 8-8oz servings)

  • 1 quart of coconut water
  • 1 quart brewed green tea (chilled)
  • 1 tsp Himalayan Sea Salt
  • 1c POM Pomegranate juice
  • 1 TBSP sweetener (optional)- Agave works best in cold beverages!

Instructions

  1. Brew tea.
  2. Mix chilled tea and coconut water in a large pitcher.
  3. Add in sea salt.
  4. Add juice and sweetener then mix well.
  5. Cool and store in fridge until ready to use.
  6. Enjoy!!!

OPTIONAL- Add in 2 tablespoons Chia seed (let sit at least 30min) for added texture and hydrating benefits!!!! 

CROSSFIT CLASSES: 

Performance-

A. Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets

B. Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)

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Fitness-

A. Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds

B. Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots

————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD – 5 Rounds for Time:
200m Run
20 DB Push Press (30/20)
20 Bicycle Kicks
20 Jumping Squats
MyZone: Pace/ Yellow

Rest 4 minutes.. then..

4 Rounds for Time:
12 Burpees
10 Wall Balls (20/14)
20 KB Swings (55/35)
10 Goblet Squats (55/35)
20 Abmat Situps
MyZone: Pace/ Yellow

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