Friday, July 21st: CrossFit


Friday, July 21st: CrossFit

Alpine CrossFit – CrossFit


Full Body Warm-up E (No Measure)


1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility


2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups


Metcon (4 Rounds for time)

4 Rounds (4 Minute Rest; Entire Workout is approx. 30-35 Minutes including rest)

20 Calorie Row

20 Burpee Over Box

20/15 Calorie Assault Bike

-Sub 250m Row if AB is not doable

Cool Down

Banded Lunge x 90s ea. Leg

Lying Straddle (MB Or Box Needed) x 2 Minutes

Extra Gains

Shoulder Supported Single Leg Glute Bridge Hold (Reps=Seconds) (20-20-20-20)

With shoulders supported on a bench, extend one leg out from the body (making it parallel to the ground) while the other supports the hips in a 90 degree angle at the knee. Maintain a flat foot and engaged glute muscle.
For an extra challenge, place a sandbag on the hips in the bridge position.

3-Minute Plank Accumulation (Time)

Accumulate 3 Minute Plank