Monday April 25, 2016 CrossFit Stapleton- Denver, CO
Row–pen WOD #2 ANNOUNCEMENT!!
10 Minutes for Calories:
CROSSFIT CLASSES:
Performance-
A. Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean
Goal is to use the same or more weight than was used on April 4, 2016.
B. For time:
Row 500 Meters
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers
Note two separate times – e.g., 1:34/4:20 (65 lb DBs)
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Fitness-
A. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps @ 20X1
Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1
Minute 3 – Kettlebell Swings x 12-15 reps
Minute 4 – Prone Plank Hold x 45 seconds
B1. For time:
Row 500 Meters
When the clock reaches 4 minutes…
B2. For time:
30 Dumbbell Man-Makers
Note two separate times – e.g., 1:34/4:20 (65 lb DBs)
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BOOTCAMP RX CLASS:
A. 4x400m Time Trials:
- Recored each time
- Start a new sprint every 4 minutes
B. WOD – Squatting Annie:
50, 40, 30, 20, 10 for Time-
DUs (sub for this will be mountain climbers)
Abmat situps (anchored)
Air Squats
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