Tuesday, April 23rd: CrossFit

22
Apr

Tuesday, April 23rd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: 20/20/20 Assault Bike x 3:00

Specific: Tabata Booty Burner! (20s On/ 10s Off x 3 Round Series)

-Frog Pumps

-Side Plank Clamshell

-Banded Lateral Walks

-Side Plank Clamshell (Opposite Side)

2 Sets:

-6 Bottoms Up KB Lunge & Press ea. Side

Sumo Deadlift (E3MOM x9mins(3 Sets): 5 SUMO DL @90% 5RM)

Metcon (5 Rounds for reps)

Every 3 minutes for 15 minutes(5 Rounds)

-45s Alt Single Arm DB Snatch(50/35#)

-45s Cal AB

**We will score this as the Total of Reps + Cals for each round. **

Cool Down

LAX Ball in Glute w/ Leg CrossOver

LAX in Lat Head

then

2-3 Sets:

10 ER At Neutral + 10s Hold ea. Arm

Extra Gains

2-3 Rounds:

A1) Banded Sorinex Roller (Sub= Rings) Hamstring Curl x 10 (Slow & Controlled; Hips off Ground) A2) Weighted Plank x 45s

A3) Chest Supported Reverse Fly w/ Plate x 8-10 ea. Arm