Tuesday, February 26th: CrossFit

25
Feb

Tuesday, February 26th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Tips Tuesday! Our tip for you from the Tip Mallard……


Warm-up

Warm-up (No Measure)

3 Rounds:

30s AB at Moderate/High Pace while Partner Holds Static

-Round 1= Downward Dog

-Round 2= Leg Raise in Downward Dog

-Round 3= Wall Walk Hold)

then…

Specific: 2 Rounds

Banded OHS (PVC & Band) + OH Pull-Down x 8 Reps (OHS + Pull-Down= 1 Rep)

Inverted Row x 10 (Chest to Ring/Bar) 10s Legs Only AB

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

-15/12 Cal AB

-12 Power Snatch(95/65#)

-12 CTB
Performance:

4 Rounds for Quality:

-30s AB at High-Moderate Pace

-16 Alt. DB Snatch

-8 Strict Pull-Ups (Banded if Need)

Cool Down

-3-5 minute AB Flush Out

Metcon (No Measure)

3 Rounds:

A1) Single Leg Glute Bridges x 5 ea. Leg (Tempo: 31×2)

A2) Bicep Curls (DB; Supinated Full ROM) x 8 ea. Arm (3131 Tempo)

A3) Kneeling Pallof Hold x 30s ea. Side

(Performance= Same)