Thursday, June 27th: CrossFit

26
Jun

Thursday, June 27th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

4th of July Schedule Reminder!

Warm-up

“Power 100m” x 10:00 AMRAP (100m Jog after ea. Pair)

1) 50′ Frankenstein Walk + 10 Side Skaters (Pause Landing x 2s)

2) MB Lunge & Rotate x 8 ea. Side + CrossOver 90/90 x 5 Reps

3) CrossOver Step-Ups x 10 + Banded Pallof Press x 6 ea. Side

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 16:00:

1) 15/12 Cal AB (Masters 50+= 12/9)

2) 6 MB Single Leg Rotation Throw ea. Leg (Ball Has to Touch Outside Hip; 14/10)

3) 10 Dbl. KB Hang Power Clean + AMREP Box Jump w/ Step-Down

4) KB Suitcase Carry x 100′ ea. Arm (Heavier than KB Clean Weight)

**Score is total box jumps with step down accumulated from all 4 rounds.**
Performance: Alt. EMOM x 16:00

1) 45s AB at 80%

2) MB Hug Cossack Squat x 12 (6 ea. Side)

3) Russian KBS x 12 (Moderate-Heavy)

4) KB Suitcase Carry x 100′ ea. Arm

**Score is total cals accumulated on the bike from all 4 rounds.**

Cool Down

-Foam Roll Quads & Back x 2-3:00 (Take your time)

-Pidgeon Stretch x 60s ea. Leg

-Banded Bully x 45-60s ea. Arm

Extra Gains

Light Aerobic 15-20:00 (AB, Row, Ski) at Recovery Pace. Focus on Breathing