Friday, May 24th: CrossFit

23
May

Friday, May 24th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Murph Weekend! Don’t forget our Murph Heats start at 8:00am on Monday & We will have NO AFTERNOON OR NOON CLASSES!

Warm-up

General: “Bear Crawl Knock Over” (Athletes are in bear crawl position with a round cone on their back. The goal is to knock other athletes cones off their back but maintaining your own. If an athlete knocks your cone off your back, you must perform 5 Air Squats with 10s Hold on Final Rep before returning to the game. Total knock overs is your score)

Specific:

Foam Roll Quads x 60-90s ea. Leg & Lats

then

3 Rounds:

-4 TGU (2 ea. Side)

-25s Jump-Rope/DU Practice

Metcon (Time)

For Time:

-50 Sandbag Get ups(alt sides each rep)(3/2 Inserts)

**Top of every minute, including 0:00, 25 DU.**
Performance:

-Same as Competition;

-Sub DU’s for Lateral Plate Slolom x 20 Reps

Cool Down

-400m Jog

-Foam Roll Calf x 60s ea.

-Banded Calf Distraction x 45-60s ea. Leg