Thursday, July 18th: CrossFit

17
Jul

Thursday, July 18th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM-UP:

-400m Jog

SPECIFIC WARM-UP: 3 Rounds:

– 10 lateral banded steps, 10 high pulls, length of the rig

– 15 hollow rocks

– 10 SA OH lunge each side

Metcon

Metcon (AMRAP – Rounds)

Alternating E2MOM x 18:00 (3 Sets ea. Pair; Stations Must Split Evenly):

1) 24/18 Calorie Row (30=RX+)/ Partner Must Hold Plank

2) 3 Shuttle Runs (4 SUICIDE runs=Rx+)/ Partner Must Hold Single Arm Briefcase Carry (70/53)

3) 30 Alt. Hang DB Snatch(53/35#)(40=Rx+)/ Partner Holds Kneeling Banded Hip Thrust

**You are keeping track of how many of the 18 minutes you and your partner complete the desired work. Highest score possible is 18.**
PERFORMANCE:

Alternating E2MOM x 18:00 (3 Sets ea. Pair; Stations Must Split Evenly):

1) 45s Row @80% / Partner Must Hold Plank

2) 3 Shuttle Runs/ Partner Must Hold Single Arm Briefcase Carry (53/35#)

3) 30 Alt. Hang DB Snatch(35/25#)/ Partner Holds Kneeling Banded Hip Thrust

Cool Down

-400m Jog

-Crossover Recovery Series.