Tuesday, January 29th: CrossFit

28
Jan

Tuesday, January 29th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Warm-up

General: 3 Rounds:

20s Ski-Erg + 2 Laps around Rig Jogging

Specific: 3 Rounds:

-Squat Jump w/ Single Leg Landing x 10 (Hold landing x 2-3s)

-Hollow Body Banded Pull-Overs x 15s

-Robot Burpee’s (2s Hold in ea. Position; Bottom position is Static hold, not lay down) x 5 Reps

Metcon (AMRAP – Reps)

4 Rounds for total reps:

-60s Max Cal Ski

Rest 60s

-60s Max Shuttle Runs(50ft =1 rep)

Rest 60s
Performance:

60s On/ 60s Off ea. Station x 16:00:

1) 60s Row

2) 60s Lateral Box Step-Overs

Metcon (No Measure)

Post WOD Strength & Stability:

3 Sets:

A1) Chest on Box Single Arm Reverse Fly x 8 ea. Arm (Hold at Top x 2s ea. Rep)

A2) Horizontal Banded Hip Thrust Hold x 30s

A3) Sandbag/MB Hug Squat Hold x 30s

-Rest 30s b/w Stations –

Cool Down

Barbell Lat Roll (In Rack) x 45s ea. Side (With Internal/External Rotation work)

Barbell Calf Roll out x 30s ea. Side