Thursday, July 25th: CrossFit

24
Jul

Thursday, July 25th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Look out for the newest ‘Chase The Stimulus’ video that goes over the workout for tomorrow!

Warm-up

GENERAL WARM UP: Garbage Ball

-10 minutes of Garbage Ball

SPECIFIC WARMUP: 3 Times through in Tabata style time(20s on/10s off):

-Paloff Hold

-Paloff Hold, other side

-Star Plank

-Star Plank, other side

-Hollow Rocks

-Glute Bridge Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

-100m Sandbag Suitcase Carry, each side(4/3 Inserts)

-200m Sandbag Bear Hug Walk

-50ft Seal Walk(RX+=Handstand Walk)

**Completed 100m of suitcase carry is 1 rep.**

**Completed 200m run is 1 rep**

**Completed 50ft of Seal Walk is 1 rep.**
PERFORMANCE:

-Everything with KB.

-30s Plank on Hands instead of Seal Walk

Cool Down

COOL DOWN:

-3 Way Banded OH Stretch x 45s, each position and arm

-90s Downward Dog

-90s Cobra