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Tuesday June 20, 2017 CrossFit Stapleton- Denver, CO

CORE WODS ARE HAPPENING AT CFS!!!

EVERY WEEK  we will be throwing up a new ‘core challenge’ for you to focus on. There will be ‘progressions and re-tests’ monthly.

Try your best to hit our ‘challenge’ at least 3x/week – and NO more than 5x/week.

This ‘Core WODs’ will be posted on the chalk board to the right of the main whiteboard – for you to do on YOUR OWN TIME, either pre or post WOD (or even at home!).

Please ask a coach if you have any questions, or if you need us to demo a movement.

#sixpacks #corestability #gymnastayyyyyyyyy

 

 

CROSSFIT CLASSES:
Performance-
A. Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1111
(terminate the set once you’re no longer able to maintain the prescribed tempo)
Rest 2 minutes
B. Five rounds for time of:
Run 400 Meters
20 Wall Ball Shots (20/14)
———————————————————————————————————————
Fitness-
A. Five sets of:
Deadlift x5 reps @ 21X1
Rest 20 seconds
Toe Push-Ups x max reps @ 1111
(terminate the set once you’re no longer able to maintain the prescribed tempo)
Rest 2 minutes
B. Five rounds for time of:
Run 400 Meters
15-20 Wall Ball Shots (must be an unbroken set)
———————————————————————————————————————
Bumper’s Club – TBD
———————————————————————————————————————
BOOTCAMP RX CLASS:
A. Five Rounds for Time:
500m Run
25 Air Squats
25 Push-ups
B. 5min AMRAP:
20 BW Lunges
10 KB SDHP
5 Mountain Climbers (2ct)
———————————————————————————————————————
KIDS TRAINING:
A. Strength/Skill – Deadlift Work
5×3 (light load – form focus)
B. 7min AMRAP:
5 SDHP
10 Lunges (bodyweight)
20 Mountain Climbers
———————————————————————————————————————

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