Thursday, April 4th: CrossFit

3
Apr

Thursday, April 4th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Double check those e-mails for our newsletter! Some important dates & highlights like May the 4th Brunch! Who doesn’t love brunch? Who doesn’t love Star Wars?

Warm-up

General:

-Speed Ladder Drills

-Box Step/Jump Overs

Specific: Alt. with Partner Until 2 Rounds are Complete:

1) 5x “I Dream of Jeanie” ea. Arm/ Partner Holds Hollow Body

2) Accumulate 16 Bowler Squats (8 ea. Side)/ Partner Holds Engaged Bottom of Squat

3) Partner Side Shuffle x 100′ ea. Side/ Partner Holds Pike (Downward Dog) Position

Metcon (AMRAP – Reps)

3 Sets for Max Reps:

-30s Double KB Front Rack Wall Sit(53/35#)

Rest 30s

-60s AB For Cals

Rest 60s

-90s Shuttle Sprints(Every 50ft=1 Rep)

Reste 90s
Performance: Same format as Competition but Lighter KB’s

Cool Down

-Foam Roll Quads & Hips x 2-3:00 (Take your time)

-Tall Banded Lunge x 60s ea. Leg

-Bottom Squat Hold (Engaged) x 60s

Extra Gains

Accumulate 100 Frog Pumps with Butterfly Feet (Every Break= 10 Side Plank Rotations ea. Side)