Tuesday, August 6th: CrossFit

5
Aug

Tuesday, August 6th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

TIP MALLARD IS BBBAAAACCCKKK!!!


Warm-up

Warm-up (No Measure)

400m Run, then…

2 Rounds

-15 Ring Rows

-10 Inch-Worms w/ Push-Up

-10 Hanging Scap Retractions + 10 Beat Kips

-3 Wall-Walks

Weightlifting

Push Press (E2MOM x 6 mins(3 Sets): 1 Push Press )

Every 2 minutes, for 6 minutes(3 Sets):

-1 Push Press.

**Build to heaviest Push Press.**

PERFORMANCE:

Every 2 minutes, for 6 minutes(3 Sets):

-3 Push Press with a pause at the bottom of the dip and the top of the press.

**Pick a moderate weight to use for for all 3 sets.**

Metcon

Metcon (AMRAP – Reps)

2 sets:

5 min AMRAP:

-Burpees.

Rest 3 minutes between AMRAPs

**Top of Every minutes, including 0:00, 3-5 UB CTB.

**Score is total Burpees Accumulate from both AMRAPS. You will have one score.**

**RX+=2-3 Bar MU. Performance: Ring Rows instead of CTB**
Performance:

-Ring Rows instead of CTB

Cool Down

Crossover Symmetry Recovery Series.