Call Us: (303) 263-2997

Friday, August 25th: CrossFit

24
Aug

Friday, August 25th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Garbage Ball (No Measure)

Class will divide into 2 teams on opposite sides of the gym. Throughout the area, different sizes of MedBalls and Sport Balls will be placed. On 3-2-1-GO! athletes will try to “Clean the garbage” from their side of the facility onto the other teams. Balls must be carried and placed to the other side (no throwing/tossing,etc…). Once the timer stops, the team with the most garbage on their side loses and will receive a penalty.

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

400m Run

10 Full Cleans (135/95)

10 T2B

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hip Flexors x 60s ea. Side

Seated Knee Hug x 60s ea. Leg

Couch Stretch x 90s ea. Leg

Paleo Chair x 90s

Extra Gains

Single Leg RDL (12-12-12)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.

()

Leave a Reply