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