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Tuesday October 17, 2017 CrossFit Stapleton – Denver, CO

No Wednesday 6:15PM Yoga this Fall/Winter 
We apologize for the inconvenience! 
Please join us for Yoga with Rob Tuesdays and Thursdays at 5AM and Saturday’s at 7AM

CROSSFIT CLASSES:

Performance-

A. Five sets of:
Barbell Z-Press x 4 reps
(build to today’s 4-RM)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
20 Push-Ups
10 Ring Dips

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Fitness-

A. Five sets of:
Barbell Z-Press x 4 reps (maintain a comfortable weight)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:
:30 DU practice
10-20 Push-Ups (no knees)
10 Box Dips

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 16 minutes of:
30 DU practice
20 Push-Ups (no knees)
10 Walking Lunges (10/leg – 20 total steps)

B. Coaches Choice – Core Cash Out

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KIDS TRAINING:

A. Strength/Skill – Jump Rope Work

– Work on Dus

– Mini flight simulator (30 – 20 – 10 – 20 – 30) NFT

B. 9min AMRAP:

:30 AMRAP DUs

:30 AMRAP PERFECT Push-ups

:30 AMRAP Sit-Ups

– Rest :90

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