Friday, August 11th: CrossFit

10
Aug

Friday, August 11th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Strength EMOM

Power Clean + Full Clean (E2MOM x 20 Minutes )

This does not have to be TnG but should be a quick cycle rate.

Metcon

Metcon (Time)

For Time: 40-30-20-10

Sandbag Step-Ups (24 w/ 3 Inserts)/20 w/2 Inserts )

AbMat Sit-Ups

Cool Down

Metcon (No Measure)

400m Walk

Posterior Chain Roll-Out x 60-90s

Kneeling Hip-Flexor Stretch x 60s ea. Side (Upright Torso; Glute Contracted)

Posterior Capsule Glide:

https://www.youtube.com/watch?v=s84JhYFJMPM