Call Us: 315-489-7445 | MyZone Member Login

Thursday October 8, 2015 CrossFit Stapleton- Denver, CO

Very helpful diagram from ROM FITNESS

12045453_1620985571475395_4925760831779069297_o

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Every two minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B. Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers

10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD 1:

Every Minute on the Minute for 10 Minutes:

3 KB Swings (55/35)

5 Pushups

Max Squats with remaining time

Coach – MZ: Pace/ Yellow

WOD 2 – Pace:

3 Rounds for Total Reps:

1 Minute 50m sprint (if warm, if cold, sub row for cals)

1 Minute Wallballs (20/14)

1 Minute DB Push Press (30/20)

1 Minute Abmat Situps

1 Minute Burpees

1 Minute Rest

Coach – MZ: Pace/ Yellow-Red, watch recovery during rest

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text