Wednesday, February 13th: CrossFit

12
Feb

Wednesday, February 13th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Endurance


Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Warm-up

Specific: 3 Sets:

-PVC Banded Pull-Down & Up x 10

-Downward Dog Alt. Toe Taps x 12

-Hanging Knee Tuck x 15s

Chest-To-Bar Pull-ups (2 Sets of Max UB CTB. Rest 3 minutes between sets.)

Performance:

2x ME Pull-Ups (Scaled as Necessary for 5+ Repetitions; Kipping, Banded Strict, Strict, etc… Athletes choice)

Metcon (AMRAP – Reps)

Alt E2MOM, for 16 minutes(4 times at each station):

Interval 1 = 1:20 of Ball Slams(30/20)

Interval 2 = 1:20 50ft Shuttle Sprints. (Each 50ft length is 1 rep)
Performance:

Alt. E2MOM x 16:00 (4 times ea. Station)

-Interval 1= Turkish Get-Ups Alternating

-Interval 2= Alt. CrossOver Step-Ups

Cool Down

-3 minute AB Cool Down

-Banded Hamstring Floss x 90s,each leg

-Couch Stretch x 90s, each leg