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Wednesday June 29, 2016 CrossFit Stapleton- Denver, CO

 

CROSSFIT CLASSES: 

Performance-

A. Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95 lbs)
Station 3 – 10 Strict Handstand Push-Ups
Station 4 – 10 Overhead Reverse Lunges (135/95 lbs)

B. Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

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Fitness-

A. Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 10 Burpees
Station 2 – 10 Hang Power Cleans
Station 3 – 10 L-Seated presses
Station 4 – 10 Lunges

B. Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds (sub = High Plank :60)
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

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BOOTCAMP RX CLASS:

A. 5 Sets – EMOM:

:60 AMRAP Wall Balls

:60 Med-ball Sit-ups

:60 Lunges

:60 Med-ball Push-ups

:60 Rest

Score = total reps

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