Wednesday, April 24th: CrossFit

23
Apr

Wednesday, April 24th: CrossFit

Alpine CrossFit – CrossFit

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ENDURANCE


Warm-up

General: “Rowling” x 5 Rounds (Penalty= Squat 180 Jump x 3)

Specific: 3 Rounds

-Banded Anti-Rotation Lunge x 10 ea. Side

-Banded External Rotation at Neutral x 10 ea. Arm

Metcon (No Measure)

4 Rounds:

A1) Side Plank Banded Row (R-Side) x 10

A2) Sorenson Hold/Glute Bridge Single Leg

A3) Side Plank Banded Row (L-Side) x 10

Metcon (5 Rounds for calories)

Every 4 minutes, for 20 minutes(5 sets):

-1:00 Max Cal Row

Cool Down

Foam Roll Quads x 60s ea. Side (Lateral & Medial Side)

90s Deep Lunge w/ Variation (Sit Back, Torso Rotation, etc…) ea. Leg

Extra Gains

Take Extra time today for Mobility & Recovery

Endurance

Kettlebell Activation Warm-Up Series (Add Jump Rope) (No Measure)

2 Eounds, 5 reps each:

S.A Swings

Push Press

Row

Halos

Around the World

Arm-Bar/Windmills

-Perform 30 Single Skips b/w Each Arm

Metcon (3 Rounds for time)

3 rounds for time (Round 1 in Scoring):

50 Russian KB swings

25 box jumps

…at 8 min…

3 rounds For Time (Round 2 in Scoring):

21 KB SDHP

15 burpees

…at 15 min…. (Round 3 in Scoring):

400m Single Arm Farmer Carry 70/53

1/.7 Mile Bike

Farmer Carry Other Side

1k Row