Monday January 30, 2017 CrossFit Stapleton- Denver, CO
Drink and Stretch IS BACK!!
Friday February 3rd at 6:15 with Lora!!
Follow the Link Below to Register!
$20 for Yoga, Wine and Snacks!!
Not to Mention Awesome Company!!
CROSSFIT CLASSES:
Performance-
A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still
learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B. Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes
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Fitness-
A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 5 Strict Pull-ups (or Ring Rows) + 5 Ring/Bar Dips (or Push-ups)
Station 2 – :30-45 HS Hold (or plank hold)
Station 3 – L-Sit Progression x :60 TOTAL seconds (:30/side)
(accumulate the time if you’re unable to maintain this position unbroken)
B. Three sets for max reps against a 3-minute running clock:
Row 500/400 Meters
10x Jumping Negatives (or 10 Ring Rows)
Rest 3 minutes
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BOOTCAMP RX CLASS:
A. EMOM for 18 minutes:
Station 1 – 5 Strict Pull-ups (Sub = 3x jumping negatives)
Station 2 – 5 Strict HSPU (w/ a mat or two if needed) SUB = L-Seated DB Press
Station 3 – :30 Plank Hold
B. 3 Sets for Time:
400m run
10 Wall Balls
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