Tuesday, July 9th: CrossFit

8
Jul

Tuesday, July 9th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General:

-10 minute Garbage Ball

Specific: 3 Sets:

-Banded Good-morning x 10 @31X1

-Single arm Ring Row Hold x 20s each side

-Bottom of Dip Hold x 10s

-Top of Dip Hold x 10s

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min PAMRAP:

-400m Sandbag Bear hug carry(4/3 inserts)

-20 Ring Dips

-10 Synchro Burpees

-20 Ring Rows

-10 Synchro Burpees

-20 TTB

-10 Synchro Burpees

-400m Run(No sandbag)

**Carry, Ring Dips, Ring Rows and TTB may be split however you like. You will be going right from the run without the sandbag back to the carry with it. the partner that is not doing the carry must walk along side. 400m run is done together.**
PERFORMANCE:

20 min PAMRAP.

-200m Sandbag Bear Hug Carry

-20 Feet assisted Dips

-10 Burpees, total.

-20 Ring Rows

-10 Burpees total. Do not have to be sychro

-20 Kipping or Hanging Knees Raises

-10 Burpees, total.

-200m Run

Cool Down

-3 position banded OH stretch x 30, each side, each arm

-Accumulate 2 minutes in childs pose