Wednesday, July 24th: CrossFit

23
Jul

Wednesday, July 24th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM UP:

-400m Jog

SPECIFIC WARMUP: 2 Times Through:

Rowing:

-1 minute Legs + Body Only

-1 minute Body + Arms only

-1 minute Full Stroke

Metcon

Metcon (Time)

5 Rounds for time:

-400m Run

-800/650m Row
Performance:

25 min AMRAP:

-400m Run (24/18 cal AB)

-800/650m Row

Cool Down

-400m Walk

-Foam Roll Quads x 90-120s, each leg

-Foam Roll Calves x 90-120s, each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

-400m Sandbag Run(3/2 Inserts)

-800/700m Row

-1 time Through the OCR Course

**Every 100m on the Rower is a rep.**

**400m Run counts as 1 rep.**

**1 time through the OCR Course counts as 1 rep.**