Tuesday, January 15th: CrossFit

14
Jan

Tuesday, January 15th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The 2019 Open is just over a month out! Who’s ready to throw down again on Friday Night Lights Week 1?!

Warm-up

General: AB x 3:00 (20/20/20 Arms, Legs, Both alternating)

Specific: 3 Rounds:

-Banded Laterael Walk + High Pull (5&5) x 2 ea.

-10 Walking Single Leg RDL ea. Leg

-Ring assisted Single Leg Squat Jump x 8 ea.

Metcon (AMRAP – Reps)

10 sets for Max Cals:

-30s on 30s off AB

| Rest 3 minutes|

10 sets for max reps:

-30s on 30s off of DB Front Rack Lunges(50/35# each hand)

***IN WODIFY WE SHALL SCORE THIS AS TOTAL REPS COMBINED OF THE TWO SECTIONS.***
Performance:

30/30 Assault Bike x 10:00 I

I3:00 RestI

30/30 Alt. Step-Ups

Cool Down

Cool-Down: 2 Rounds

-Foam Roll Quads & Hips x 2-3:00

-Tall banded Lunge x 60s ea. Leg

-Single Leg Glute Bridge Hold x 30s ea. Leg