Wednesday, July 3rd: CrossFit

2
Jul

Wednesday, July 3rd: CrossFit

Alpine CrossFit – CrossFit

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Tomorrow is going to be a long, grinding workout, so today is designed to have you push hard on cardio and preserve your strength for tomorrow.

If you are not coming tomorrow, you will follow your 2k row with the Endurance workout! If you plan on coming tomorrow, you should mobilize the remaining time to prep for an awesome training session in the morning (seriously, please save yourself for Bull)


Warm-up

Warm-up 6 mins (complete the below twice):

Arms only x 1 minute

Body only x 1 minute

Legs only x 1 minute

Warm-up 6 mins (complete the below twice):

-Legs+body only x 1 min

-Body + arms only x 1 min

-Full stroke x 1 min

2k Row (Time)

Max Effort 2k Row
**Row at your old 2k pace for the whole time until the last 400m. At that point let loose and get a new PR! 🙂 **

Endurance

Metcon (AMRAP – Reps)

Following 2K Row Time Trial, Alt. EMOM x 18:00

1) 100m Double KB Front Rack Carry

2) 1 Multi-Rig Traverse/10 Hanging Hand Exchanges

3) 40s Alt. DB Farmer Carry Step-Ups (35/25)

4) Parallete Shoot Throughs w/ Push-Up x 5
Score=step-ups+every multi rig object cleared (making it to the end is 9 reps)

Cool Down

-Light 400m Jog/Walk

-Foam Roll Quads & Back x 2-3:00

-Cobra to Child Post Shift x 2:00 (Alt. Every 30s)

-Seated CrossBody Knee Hug x 45s ea. Side