Tuesday, July 23rd: CrossFit

22
Jul

Tuesday, July 23rd: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Warm-up

GENERAL WARM UP:

20/20/20 AB Arms/Legs/Both x 3 minutes

SPECIFIC WARMUP: 9 minute EMOM:

Minutes 0,3,6:

-8 Banded PVC Pull downs and 8 beat kips

Minutes 1,4,7:

-5 Hand Release Push ups and 5 bottoms up KB Press, each arm

Minutes 2,5,8:

-10s Top of dip hold and 1 wall walk

Gymnastics

Pull-ups (2 Sets: Max UB Pull ups. *Rest 60s between sets.**)

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
PERFORMANCE:

-Box/Pike HSPU

-Box Dips

-Box Push ups

Cool Down

COOL DOWN:

-Light 400m Job

-LAX/Barbell Roll of Triceps

-Banded 3-Way OH Stretch x 45s ea

-Crossover REcovery Series

Extra Gains

3-4 Sets:

-25 Cal AB @85% effort

-Rest 1:1

**Goal is to be at or SLIGHTLY above your 100 Cal AB Pace**