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Wednesday September 26, 2018, CrossFit Stapleton – Denver, CO

25
Sep

Wednesday September 26, 2018, CrossFit Stapleton – Denver, CO

SWAG – REP YOUR BOX! 

Shirts/Tanks/Zip-Ups/STICKERS 

Shirts and Tanks 

Lightweight Hoodies

Glass Interior Bumper Stickers (large!)

Mini 3” ‘Everywhere’ CFS Stickers

#repyourbox #homegym #cfsswag #swaggy

 

CROSSFIT CLASSES:

Performance-

A. Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marchingx 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

 

B. Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

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Fitness-

A. Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Hold x :30
Interval 2 – Wall Climb x 2-4 reps
Interval 3 – False Grip Ring Row x 8 reps
Interval 4 – Bar/BoxDipsx 12 reps

 

B. Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Pike off the box HSPU or L-Seated DB Pressesx Max Reps
Rest 3 minutes between sets.

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 6-8/Arm Filly Press @ 21X2

A2. 30 Second Batwing Holds

 

B. 3 Rounds:

B1. 6-8/Side Single Arm KB Reverse Lunge

B2. 10m Seated Sled Face Pull

B3. 6-10 Rower Pike Up @ 2121

 

C. “Nate” – 20 Min AMRAP:

2 Muscle Ups (or 4 Pull Ups+ 4 Dips/Push Ups)

4 Handstand Push Ups

8 Kettlebell Swings

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