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Wednesday March 16, 2016 CrossFit Stapleton- Denver, CO

CURRENT STANDINGS

– CFS LEADER BOARD –


CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @ 3111

B. Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

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Fitness-

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Supine Ring Row x 10 reps @ 2111
Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold x 45-60 seconds
Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds

B. Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
20 Jumping Lunges
20 Push-Ups

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BOOTCAMP RX CLASS:

A. 10min AMRAP:

15 T2B

15 KB Swings

15 jumping squats

50 DUs (sub = 100x singles)

B. Every 4 minutes, for 20 minutes (5 sets):
Run 400 Meters
20 Jumping Lunges
20 Push-Ups

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