Monday, July 7th: CrossFit

14
Jul

Monday, July 7th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Keep an eye out for Chase the Stimulus email later today!

Warm-up

General: Rowling x 4 Rounds

**Penalty= No Push-Up Burpee**

Specific: 3 Sets:

-10 Banded Hollow Body Pull-Over

-10 Snap to Bridge (Explosive Glute Bridge)

-4 Wall-Walks

Gymnastics

4 Sets:

-6 Hips to Bar

-6 Jump to Bar MU Support( try to jump from a lower box than last week)

-50ft Seal Walk.

Metcon

Metcon (3 Rounds for time)

Every 4 minutes, for 12 minutes(3 Sets:)(Keeping track how long each set took)

-10 HSPU

-10 Renegade Row(No push up)(each arm)(50/35#)

-10 HSPU

-15 TTB
PERFORMANCE:

Every 4 minutes, for 12 minutes(3 Sets):

-3 Wall Walks(this week start and end with chest on ground)

-10 Single Arm Bent Over rows, each arm

-3 Wall Walks

-15 Anchored Straight Leg Raises

Cool Down

-3 postition banded OH Stretch x 30s each position and each side

-LAX Ball Chest and Posterior Deltoid x60-90s front and back and each side

Extra Gains

100 Calorie Assault Bike at 75% effort

100 Calorie Assault Bike (Time)

100 AD Calories for Time

Metcon