Thursday, January 24th: CrossFit

23
Jan

Thursday, January 24th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Partner Suicide Relay x 4 Rounds (New Movement for Partner ea. Round)

Round 1/2: Wall-Sit

Round 3/4: Wall Walk Hold/HS Hold

Specific: 2 Rounds

-Pallof Press x 8 ea. Side

-5 MB Front Rack Squats

-5 Arms Only Wall-Ball

-Inverted Row x 10 Reps (3131)

Metcon (AMRAP – Reps)

21 minute EMOM:

-Minute 1: 40s Max Cal Ski or Row.

-Minute 2: 40s Max Rep Wall Ball(20/14#)

-Minute 3: Rest

*FOR TOTAL REPs Rx+ =30/20lb MB **
Performance: 21:00 Alt. EMOM

1) 40s Ski/Row at Moderate Pace

2) 40s MB Clean + Thruster (30/20)

3) Rest

Metcon (No Measure)

Post-WOD Strength & Stability:

3 Rounds:

-A1) Side Plank Banded Row x 10 (R)

-A2) Heel Elevated Single Leg Glute Bridge x 20s (L)

-A3) Side Plank Panded Row x 10 (L)

-A4) Heel Elevated Single Leg Glute Bridge x 20s (R)