Wednesday, May 1st: CrossFit

30
Apr

Wednesday, May 1st: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: “Rowling” x 4 Rounds (Penalty= Floor to Ceiling Jumps)

Specific: Tabata Hip Series (20s On/ 10s Off x 3:00 ea.)

1) Weighted Butterfly Frog Pumps (Small MB/DB)

2) Side Plank Clamshell (R-Side)

3) Hollow Body Banded Pull-Over

4) Side Plank Clamshell (L-Side)

Metcon

Metcon (6 Rounds for calories)

Every 4:00 for 6 Rounds:

Rounds 1/3/5= 1:10 Row for Calories

Rounds 2/4/6= 1:10 Ski-Erg for Calories
Performance: “Same as Competition”

Cool Down

Foam Roll Hips & Lats x 60-90s ea. Side

Banded Lateral Opener x 45-60s ea. Arm

Endurance

1: Metcon (3 Rounds for time)

Part 1: E6MOM x 3 Rounds

30/20 Calorie Assault Bike

12 Renegade Rows (with Push-up; 50/35)

16 DB Farmers Carry Lunge

-Rest 5:00-

Metcon (Time)

Part 2: 3 Rounds for Time

21/18 Calorie Row

15 Ring Dips

9 Farmer Carry Box Step-Overs (50/35)