Wednesday, May 8th: CrossFit

7
May

Wednesday, May 8th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

ENDURANCE


Warm-up

General: 20/20/20 Assault Bike x 3:00

Specific: 4 rounds,

A – ER at 90 x10 each arm,

B – 10 floor to ceiling jumps

C – 15 lateral banded steps each side,

D – 5 over the rower burpees

Metcon

Metcon (2 Rounds for calories)

Record your lowest row and assault bike only

Every 4:00 for 7 Rounds (28:00)=

1/3/5/7= 1:10 Row for Calories

2/4/6= 1:10 AB for Calories
Performance: “Same as Competition”

Cool Down

Foam Roll Quads & Back x 60-90s

Couch Stretch OR Standing Quad Pull x 60s ea. Leg

Cobra Position x 90s

Endurance

1: 1-Mile Run (Time)

Max Effort 1-Mile Run
10:00 Clock Part 1 & 3

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

8 Burpee Pull-Ups

12 DB Walking Lunge (35/25)

*Rest 3:00 after AMRAP

1: 1-Mile Run (Time)

Max Effort 1-Mile Run
10:00 Clock Part 1 & 3