Tuesday, July 2nd: CrossFit

1
Jul

Tuesday, July 2nd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up

Specific: 3 Rounds:

1) External Rotation x 12 (Every 4-Reps= Figure 8 at End Range x 3) ea. Arm

2) Banded Face-Pulls (2222) x 8

3) 15s Hollow Rocks

Gymnastics

Handstand Push-ups (2 Sets of Max Effort. Rest 1 minutes between sets.)

PERFORMANCE: 2 Sets: Max Effort Handstand Hold.

**Rest 1 minute between sets.**

Metcon

Metcon (Time)

For Time:

16-14-12-10 of:

-TTB

-PUSH PRESS(Must be push press)(RX=96/65#)(Masters 50+=75/55#)(RX+=115/75#)
Performance:

For Time:

16-14-12-10 of:

-Laying anchored leg raises

-Double DB Push Press

Cool Down

-400m Double Farmer Carry Walk (Light!)

-Banded 3-Way OH Stretch ea. Arm (45s ea.)

-Scorpion x 30-45s ea. Side

Extra Gains

CLIMB THE BROMOUNTAIN

1 to 10 Barbell bicep Culrs.

-1 Unbroken bicep curl.

Rest

-2 Unbroken bicep curls

Rest

All the way to 10.