Thursday, May 23rd: CrossFit

22
May

Thursday, May 23rd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Chase the Stimulus: Murph Modifications!

Warm-up

General: 3 Rounds=

-5 Air Squats

-5 Broad Jumps

-5 Push-Ups

Specific: Alt. EMOM x 9:00

1) Banded External Rotation + Front Raise x 5 ea. Arm (Keep 90 degrees in arm)

2) Floor To Ceiling Jump x 20s

3) DB Z-Press x 8 ea. Arm

Warm-up

Clean Technique Review

Metcon

Metcon (Time)

3 Rounds for time:

-5 Squat Cleans @80% of 3RM

-10 Box Facing Burpee Box Jump Overs(24/20″)

-15/12 Cal AB
Performance:

3 Rounds (60s rest after ea. Round)

-5 Russian KBS

-5 Goblet Carry 1 & 1/4 Squats

-10 Burpee’s

-45s AB at 85%

Cool Down

-Light AB x 2-3:00

-Cobra Stretch x 60-90s

-Downward Dog Stretch x 60-90s