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Friday, August 16th: CrossFit

15
Aug

Friday, August 16th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM-UP:

AB x3 minutes

-Increase wattage 10% each minute, start at easy pace.

SPECIFIC WARM-UP:

Alt EMOM x9 minutes.(3 Sets):

1 – 20 second star plank each Side.

2 – 8 sandbad DL (must let go of bag b/w reps

3 – 30 second plank shoulder taps

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

-30/25 Cal AB

-100m Sandbag Bear Hug Carry(RX=4/3 Inserts, Masters 50=3/2 Inserts, RX+= 100# D-ball/4 Inserts)

-45s of Ring Plank
25 minute AMRAP:

-2:30 AB @ 70% effort

-100m Sandbag Bear Hug Carry

-45s Plank on Hands

Cool Down

-800m Walk With Friends

-Cobra to Downward Dog x 20 reps. Pause for 5s in each position

Extra Gains

1.) 6 Rounds for Quality: 5 Strict Ring Pull ups + 5 Strict Ring Dips.

OR

2.) 5 Sets: 6 Hips to Rings + 6 Jump to Ring MU Support.

OR

3.) 4 Rounds for time: 3-5 UB Ring MU with 2s Pause at the top of each one.

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