Friday, May 5th: CrossFit

4
Jul

Friday, May 5th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5-10 min mobility with coach

then….

5/4 Assault Bike Cals x 6 rounds, after rounds:

-Even rounds: 12 scap pushups

-Odd Rounds: 10 Un-weighted death march steps

Metcon

Metcon (AMRAP – Reps)

10 Sets:

-30s Burpees

Rest 30s

-30s AB Cals

Rest 30s
Performance: Same

Cool Down

-120s foam roll of quads each legs.

-3 position OH Banded Stretch x 30s each position each arm.

Extra Gains

Ab-mat sit-up Tabata (8 rounds, 20 sec on, 10 sec off)