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Thursday March 2, 2017 CrossFit Stapleton- Denver, CO

Happy Thursday!! 17.2 EVE!!!

17.2 Watching Party!!!!!!!!!!!!

Come Enjoy Awesome Company and Have a Beer with CFS and Watch 17.2 Open WOD Announcement!

6PM: Announcement of 17.2 WOD!!

6:30PM: Watch Kay Be Our Sacrificial Lamb!! She Will Be The First To Preform 17.2!!

We Know She Will Kick Some 17.2 BUTT!!!!

GO KAY!!!!!!!!!!

 

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5

reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B. Three rounds for time of:

Run 400 Meters

10 Strict Handstand Push-Ups

15 Chest-to-Bar Pull-Ups

20 Alternating Pistols

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps

Station 2 – Handstand Wall Runs if you don’t have handstand walks yet or Elevated

wheelbarrow walk (ankles on partners shoulders!)

Station 3 – L-Sit Progression x :30-45/side

B. Three rounds for time of:

Run 400 Meters

10 DB Strict Press (standing)

15 Ring Rows (palms out)

20 Bowlers Lunges

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BOOTCAMP RX CLASS:

A. 5 Rounds for Time:

400m row

10 Pull-ups

30 Air Squats

B. Core Cash-Out:

Coaches choice

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