Friday, January 18th: CrossFit

17
Jan

Friday, January 18th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

On this Day in 1983 IOC restores Jim Thorpe’s Olympic medals (Pentathlon & Decathlon victories) 70 years after they were taken from him for being paid $25 in semipro baseball

Warm-up

General: “Rowling” x 6 Rounds (Penalty= Shuttle Sprint) ‘

Specific: 3 Rounds:

-KB Bottoms Up Lunge & Press x 5 ea. Side

-Banded Good Morning x 10

-Banded Face-Pull x 10

Metcon (No Measure)

3 Rounds:

A1) KB Single Arm Lunge (R) x 10 –Rest 30s

A2) KB Turkish Get-Up x 4 (2 ea. Arm)

-Rest 30s

A3) KB Single Arm Lunge (L) x 10 –Rest 30s

A4) MB Chest Pass to Wall x 10 + MB Hug & Squat Hold x 30s

-Rest 2-3:00
Performace= Same

Metcon (Time)

4 Rounds for total time:

-600m row

Rest 2 minutes between rounds.
Performance=Same

Cool Down

-Light Row x 2-3:00

-T-Spine Roll Out

-20-25 Cat-Cow (Slow & Controlled)

-CrossBody Knee Hug x 60s ea. Leg