Tuesday, July 30th: CrossFit

29
Jul

Tuesday, July 30th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM UP:

Rowling x 4 Rounds: Burpee Penalty

SPECIFIC WARMUP:

Specific: glute tabata! 20 seconds on, 10 seconds off, change movement every 30 seconds for 6 minutes.

– frog pumps

– glute bridge

– banded hip thrusts

**Follow this with 2 minutes of double under practice.**

Metcon

Metcon (Time)

For Time:

-500/400/300/200/100m Row

-20/40/60/80/100 DU
PERFORMANCE:

-Row is the same

– Single under x 2 the amount of Double under

Weightlifting

Metcon (No Measure)

3 sets:

-30s Banded around knees Glute Bridge Hold

-30s Plank Shoulder Taps

-30s Hollow Body Hold

Cool Down

-Foam Roll Quads x 2 minutes, each leg

-Foam Roll Calves x 2 minutes, each leg