Thursday, July 11th: CrossFit

10
Jul

Thursday, July 11th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WAM-UP:

-Partner Rowling x 5 each

SPECIFIC WARM-UP: 3 sets:

-10 jumping squats

-10 v-ups

-30 sec plank

Metcon

Metcon (Time)

WOD: Partner 8k Row for time

**switch whenever you want**

-focus on quick transitions

-focus on coaching your partner and helping them through their portion

-focus on consistent pace
PERFORMANCE:

25 minute PAMRAP of Rowing for meters

-Switch every 90s.

Cool Down

-60s Side Elbow Plank, each side

-Spend 10 minutes foam rolling the whole body