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Tuesday June 30, 2015 CrossFit Stapleton- Denver, CO

14-Week Mobility Challenge

| 7 Green Lights |

Day 10

 

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Four sets of:
Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

B. Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats

Complete each set as quickly as possible and note times for each.

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BOOTCAMP RX CLASS: 

WOD:
Max Ball Slams in 2 Minutes (30/20)
Rest 1 Minute
Max KB Sumo Deadlift High Pulls in 2 Minutes (55/35)
Rest 1 Minute
Max Russian Twists in 2 Minutes (30/20)
Rest 1 Minute
Max Toes to Bar in 2 Minutes
MyZone: Pace/ Yellow

Rest 3 minutes… then…

For Time:
800m Run
40′ Broad Jump Burpees
30 Squats
20 Pushups
10 Ring Rows
MyZone: Sprint/ RED

**Rest to recovery and go again**

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