Friday, February 2nd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

3-way Overhead band stretch :30 Seconds per stretch

Hamstring Flossing :90 seconds each leg

Posterior Chain Primer Warm-Up (No Measure)

90s Posterior Hip Capsule Stretch ea. Leg

– https://youtu.be/dRmT1mja4uk?t=2m59s

4 Rounds:

6 Inch-Worms with Turn Out ea. Arm

8 Single Leg Hip Thruster ea. Leg

10 Russian KBS

Metcon

Metcon (Time)

4 Rounds for Time:

60 DU’s

20 DB Front Rack Lunge (50/35)

10 Deadlift (135/95, 185/125, 225/155, 255/185)

-Note: It’s 4 Rounds of 60 DU + 20 DB Front Rack Lunge & 10 Deadlifts. Each round, the deadlift weight increases.

Masters Rx (50+)= 115/75, 135/95, 155/105, 185/ 125)

Scales:

Double Unders: 2 to 1 Single Skips

DB Front Rack Lunge: Lighter Weight

Deadlift: Lighter Weight OR DB Deadlift Variation

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads, Hips, and Glutes x 60-90s.

Banded Pigeon x 60s ea. Leg

Accumulate 2:00 Forearm Plank

Extra Gains

Metcon (No Measure)

Accumulate 3:00 Banded March Hugging MB