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Wednesday November 25, 2015 CrossFit Stapleton- Denver, CO

Come on in tomorrow for a super FUN Thanksgiving Day WOD!

turkey day

We will have just one 8am class Thursday… The WOD will be Turkey Themed, you will not want to miss this one. 

Feel free to bring your friends and family!

There will be Breakfast (cinnamon rolls) and coffee after class…

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X0

Rest 60 seconds

Plank Hold x 60 seconds

Rest 60 seconds

B. Five rounds for time of:

Dumbbell Complex* x 5 reps

Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =

Start from the plank with dumbbells in hands

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD 1 – Pace:

As Many Rounds as Possible in 15 Minutes:

10 Wallballs (20/14)

20 Abmat Sit-ups

20 Jumping Lunges

10 DB Push Press (30/20)

WOD 2 – Pace:

3 Rounds for Total Reps:

1 Minute HEAVY Ball Slams (40+/30+)

1 Minute Push-ups

1 Minute Bicycle Crunches

1 Minute Rest

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