Wednesday, March 6th: CrossFit

5
Mar

Wednesday, March 6th: CrossFit

Alpine CrossFit – CrossFit

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Endurance WOD


Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up

Specific: 3 Sets:

-Lateral Squat Jump to Single Leg Landing x 10 (5 ea.)

-Top fo Dip Hold x 7-10s

-KB Lateral Pull-Throughs x 5 ea. Side

Metcon (AMRAP – Reps)

24 min EMOM:

-1=25s Max Sandbag Bear Hug Lunges(3/2 Inserts)

-2= Tempo Ring Dips x 7-9 (2222)

-3= 25s Hollow Body Hold + Max Broad Jumps(6′ increment =1 Rep and must turn around.

-4: Rest

**Score= Combined Lunges + Broad Jumps.* *
24 min EMOM:

-1=25s Max Sandbag Bear Hug Lunges(3/2 Inserts)

-2= Tempo Ring Dips x 7-9 (2222)

-3= 20s Mountain Climbers for Reps

-4=Rest

Cool Down

-Cool-Down: 2-3:00 Light AB

-Banded Hamstring Floss x 60s ea. Leg

-Tall Banded Lunge x 60s ea. Leg

-Banded Bully x 45-60s ea. Arm

Endurance

FROST HAMMER w/Partner (Time)

1:1 (everyone does everything. while 1 person rows/skis the other completes the prescribed work, then switch). 40 min Time Cap

CASH IN: 1 minute hang

500m Row or Ski

• 50 DUs

• 40 Russian Twists w/ Plate (45/25)

• 30 Sandbag Cleans (3/2)

500m Row or Ski

• 50 Push-ups

• 40 KB Swings (53/35)

• 30 Box Jumps (24/20)

500m Row or Ski

• 50 Sandball Over Shoulder (40/30)

• 40 Pull-ups

• 30 Goblet Squats (53/35)

500m Row or Ski

• 50 DUs

• 40 Russian Twists w/ Plate

• 30 Sandbag Cleans (3/2)

CASH OUT: 1 minute hang