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Thursday June 16, 2016 CrossFit Stapleton- Denver, CO

Outside BootcampRX Class!! 

Where: Central Park Soccer Fields

When: SUNDAY’S at 7:30AM

Don’t forget this is a FREE class!!! Please feel free to bring along your friends and family.

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

B. Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

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Fitness-

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 10 reps (Use Rage mat for help if necessary)
Station 2 – 5-second Eccentric Descent HSPU x 5 (or :45 HS/Plank Hold)
Station 3 – :60 seconds of Hollow Body Hold (tuck knees in if needed)
Station 4 – 5x C2B Pull-Up + 5x Ring Dip (or 8x Pull-up + 8x bar dip OR 10x Ring Rows + 10x Push-ups)

B. Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Renegade Rows (no weight or light weight!)
Rest 60 seconds
60 seconds of Sit-ups (unanchored)
Rest 60 seconds

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BOOTCAMP RX CLASS:

A. Five sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jumps
Rest 60 seconds
60 seconds KCals on the rower
Rest 60 seconds
60 seconds of Sit-ups (unanchored)
Rest 60 seconds

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