Monday, May 6th: CrossFit

5
May

Monday, May 6th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Check those e-mails for our Alpine May Newsletter!

Warm-up

general: 400 meter run

Specific: 2 Rounds partner warm up,

A does 2 shuttle sprints, B does planks then switch

A does 2 shuttle sprints, B does wall sit then switch

A does 2 shuttle sprints, B does 10 straight arm pull downs, then switch.

Metcon (Time)

For time:

-1200m Run,

then….

3 Rounds of:

-20 Toes to Bar

-40 Wall-Balls (20/14lbs)

then…..

-1200m Run

**RX+= With Vest**

**45 minute time cap.**
Performance:

25:00 AMRAP

-30/25 Calorie AB at 80%

-15 MB Cluster (20/14)

-20 Sit-Ups

-200m Jog

Cool Down

Foam Roll Calves, Quads, & Hips x 2-3:00

then,

-Banded Lateral Opener x 60s ea. Arm (Scap Gliding)

-Banded Hamstring Floss x 60s ea. Leg

Extra Gains

2 Sets for Stability:

A1) GHD Sorenson Hold x 45s

A2) Start Plank on Wall x 30s ea. Side