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Friday, August 3rd: CrossFit

2
Aug

Friday, August 3rd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

then….

2×10 Banded Pallof Press ea. Side

-Feet Spread, Feet together, Feet In-Line, or Inside Foot Up (TOUGH!)

Banded Face-Pulls x 20 (2121)

Metcon

Metcon (Time)

For Time:

1K Row Cash-In

4 Rounds:

16 Double KB Front Rack Squats (53/35)

8 Strict Pull-Ups

800m Run Cash-Out

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Calves & Quads x 60-90s

Banded Calf MOB x 60s ea. Leg

Banded Lateral Opener x 45-60s ea. Side

Extra Gains

2nd Day of Gymnastics Extra Gains! HSPU!

Metcon (No Measure)

6 sets of:

Three-Quarter Handstand on Wall x 15 seconds

*If having your body at a 45 degree angle is too easy, increase the difficulty by moving your hands closer to the wall.

2 sets of:

– Donkey Kicks x 15 reps

– Finger Presses x 20 reps @ 1010

– Hand Plank Shoulder Taps x 30 reps

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