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Wednesday June 28, 2017 CrossFit Stapleton- Denver, CO

Welcome to the World

Kylie Joy!!!!

Born June 19th at 1:50AM!!

Weighting 6lbs 6oz!!

Congrats Coach Heather and her husband Reuben!!!!

 

CROSSFIT CLASSES:

Performance-

A. Eight sets of:

Back Squat x 2-3 reps @ 30X1

Rest 2 minutes

(These sets should all be heavy. Use rest time to stretch and mobilize your upper

body.)

B. Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters (135/95 lbs)

6 Pull-Ups

12 Kettlebell Swings (55/35)

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Fitness-

A. Eight sets of:

Back Squat x 4 reps @ 30X1 (LIGHT!)

Rest 2 minutes

B. Complete as many rounds and reps as possible in 6 minutes of:

6 DB Thrusters

9 Ring Rows

15 Russian Kettlebell Swings

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BOOTCAMP RX CLASS:

A. 15min AMRAP:

6 Pull-ups

9 KB Swings

15 DB/KB Thrusters

B. 3 Rounds for Time:

300m SPRINT

30 Wall Balls

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KIDS TRAINING:

A. Strength/Skill – Box Squat Intro:

8×3 Box Squat (very minimal # increase)

– Focus on DEPTH & keeping chest upright

B. 6min AMRAP:

3 Ring Rows

6 KB Swings

9 Air Squats

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