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Tuesday April 18, 2017 CrossFit Stapleton- Denver, CO

MOBILITY TUESDAY!!

Fixing the Front Rack

Check Out this Awesome Video About Mobility and How to Improve the Front Rack Position and Why this Is Important.

****Remember Bumper’s Club is Tonight at 6pm with Greg and Rich!!!****

 

Happy Tuesday!!

 

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

B. For time:

30/20 Calories of Assault Bike

30 Thrusters (115/75 lbs)

30 Chest-to-Bar Pull-Ups

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Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):

Back Squat x3 (moderate load)

B. For time:

30/20 Calories of Assault Bike

30 DB Thrusters

30 Ring Rows

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. 3 Rounds For Time:

50/40 Kcal Row

50 DUs (or 150 SUs)

40 Air Squats

30 Push-ups

B. Core WOD:

– Coaches Choice

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