Tuesday, July 16th: CrossFit

15
Jul

Tuesday, July 16th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM UP:

-400m run

SPECIFIC: 3 Sets:

-10 jump squats

-10 scullers sit up

-30 sec plank

TECHNIQUE:

-Work on getting out of catch quickly and finish quickly. Use slide as “rest”. No resting at finish or catch

Metcon (Time)

For time

– 100m + 30 sec rest (2k pace – 5)

– 200m + 45 sec rest (2k pace – 2)

– 300m + 60 sec rest (2k pace – 1)

– 400m + 90 sec rest (2k pace)

– 300m + 60 sec rest (2k pace – 1)

– 200m + 45 sec rest (2k pace – 2)

– 100m + 30 sec rest (2k pace – 5)
PERFORMANCE=SAME

Cool Down

-Light 400m Jog/Walk

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

-Seated CrossBody Knee Hug,60s ea. Side