Friday, June 14th: CrossFit

13
Jun

Friday, June 14th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up

General: “Broken Burpee” x 3 Rounds:

5 Floor to Ceiling Jump

5 Pike in & Out/ 5 Push-Ups

Rowing:

Warm up 1 (2 Sets):

-1 minute Arms only

-1 minute body only

-1 minute legs only.

Warm up 2 (2 Sets):

-1 minute Legs and body only

-1 minute body and arms only

-1 minute full stroke.

Rowing Technique:

Technique Work:

-1 min @24 SPM

-1 min @26 SPM

-1 min @28 SPM

-1 min @26 SPM

-1 min @24 SPM.

Metcon (Time)

5k Row for time @2k pace (E5MOM 15 sit ups).

Cool Down

Cool Down

-400m Walk w/ MB Hug

-Foam Roll Quads & Back

-Banded Lunge x 45-60s ea. Side

-Pigeon Stretch x 60s ea. Side

Extra Gains

Extra Gains

HAVE A GREAT WEEKEND!!