Friday, July 19th: CrossFit

18
Jul

Friday, July 19th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Warm-up

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up

Specific: 3 rounds

A – I dream of genie x10 each arm

B – Alternating SL deadlifts x 20 steps

C – thoracic extensions (feet on wall, foam roller on thoracic, weight behind head and extending back) x 30 seconds.

Metcon

Metcon (8 Rounds for reps)

Every 2 minutes, for 16 minutes(8 sets):

-30s Russian KB Swings(RX=70/53#)(Masters 50+=53/35#)(RX+= 80+/70#)

-30s AB for Cals.

**Must stop work at the top of the minute. Transitions count as time in your 30s.**

**Score is total reps for each set. So there are going to be 8 logged scores.**
PERFORMANCE:

-Swings at weight that you can do 30s non stop

-AB done at 75% effort

Cool Down

-400m Jog

-60-90s Banded Hamstring Floss, each leg

-60-90s Banded Lunge, each leg

Extra Gains

Climb “Bromountain”

**Go 5# heavier than last time we did this.**