4
Oct
Friday, October 5th: CrossFit
Alpine CrossFit – CrossFit
Announcements
Who here has set up their BBFB fundraising page?
Warm-up
Game Day! “Garbage Ball!” x 10-12:00
Part 2: 3 Rounds:
1) “I Dream of Jeanie” CrossOver x 10 ea. Side
2) Kneeling Jump to Squat x 5 (Scale= Kneeling Banded Hip Thrust)
3) BB Muscle Clean + Press x 5-7 Reps
In-Balance Strength
“STATIC STABILITY
4 Sets:
A1) Single Arm Ring Row Hold(Bottom with square position) x 20s
A2) Single Arm Shoulder Plank(same arm as A1) x 20s
A3) Banded Superman
hold x 30s
A4.) Single Arm Ring Row Hold(opposite arm) x 20s
A5) Single
Arm Plank(Same arm as A4) x 20s.”
Metcon (5 Rounds for time)
Every 4 minutes for 20 minutes(5 sets):
-10/8 Cal AB
-10 Power Clean and Jerks(RX=115/75)(RX+=135/95)
-30 DU
Cool Down
400m Walk
90s hamstring Glossing, each leg
3 postition OH banded stretch x 30s each position, each arm