Friday, May 10th: CrossFit

9
May

Friday, May 10th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


5.11 has 20% off for all gear through May 12th! Head over to their site and get a New Plate carrier for “Murph” at the end of this month!

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

**After every other movement do 5 kipping motions on the bar.**

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

In-Balance Strength

Metcon (No Measure)

3 Rounds:

A1) Single Leg RDL w/ Foot on Wall x 6-8 ea. Leg

A2) Single Arm Pallof Press x 10 ea. Side

A3) Wall-Sit w/ MB between Legs x 45s

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

-400m Run

-200′ Opposition Carry (100′ with 1 KB OH & 1 in Farmer Carry; then switch/ 70/53 & 53/35)

-10 KB Facing Burpees

**400m =1 rep**

**Every 100ft = 1 rep**
Performance:

-500/400m Row

-“Same as Competition” w/ 35/25 & 25/15

-10 Burpee’s