Thursday, February 14th: CrossFit

13
Feb

Thursday, February 14th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Valentines Day! (Insert Romantic Workout Meme)

This is a bit of a preview for next week! We will have an Open workout tomorrow, so that day will be proceeded by a flow session such as this. Enjoy! It’s still very hard 🙂

Warm-up

General: “Rowling” x 6 Rounds

Specific: Reverse Tabata (10s On/ 20s Off) x 3:00 ea. Station

1) Floor to Ceiling Squat Jumps

2) Banded Bear Crawl forward & backward

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP Flow session for Quality:

-45/35 Cal Row

-50ft Reverse Bear Crawl Sandbag Pull Through

-50ft Broad Jump Back to Rower.

**Must complete the full bear crawl to have it count and that is one rep. Same goes for the broad jump.**
Performance: 20:00 AMRAP Flow:

-2:00 Row at Moderate Pace

-16 Alt. Plank Get-Ups (Forearm Plank to Push-Up Position)

-7 Pause Air Squat Jump

Cool Down

-3 Position Overhead Banded Stretch x 45s each position

-Piked Calf Stretch x 90s, each leg

-Lacrosse Ball into head of bicep x 90s, each arm