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Wednesday August 16, 2017 CrossFit Stapleton- Denver, CO

Did you miss any/all of the 2017 CF Games?

Re-Watch the Games by Clicking HERE

Happy Wednesday!!

CROSSFIT CLASSES:

Performance-

A. Four sets of:

Shoulder Press x 2-3 reps

Rest 2 minutes

Pistols x 4-5 reps each leg @ 4111

Rest 2 minutes

B. For time:

40/30 Calories of Assault Bike (or Rowing)

100-Foot Dumbbell Overhead Walking Lunges (55/35)

This workout is inspired by the “Assault Lunge” event that teens and masters athletes

completed on Friday of the 2017 CrossFit Games.

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Fitness-

A. Four sets of:

Shoulder Press x 5 reps

Rest 2 minutes

Bowlers Lunges x 8 reps each leg @ 4111

Rest 2 minutes

B. For time:

30 Calories of Assault Bike (or Rowing)

100-Foot Dumbbell Walking Lunges (hold each DB by your sides)

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BOOTCAMP RX CLASS:

A. 3 Rounds For Time:

500m run

20 SA-OH Walking KB/DB lunges (10/arm)

20 Hand-release Push-ups

B. Coaches Choice – Core WOD!

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KIDS TRAINING:

A. Strength/Skill Work – Pistols:

Pistol progression

Accumulate 10-20/leg

B. 10min AMRAP:

50ft walking lunge (25ft down/back)

50ft bear crawl

50tf broad jump

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