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Friday, July 12th: CrossFit

11
Jul

Friday, July 12th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM UP:

-Animal Walk Series

SPECIFIC WARM-UP: 3 Rounds:

-Inverted Row x 8

-Explosive Glute Bridges x 8

-3 Come Hurdle Drill ea

-Single Arm Standing Bottoms up KB press x6 ea

Gymnastics Skill Work

3 Sets:

-6 Hips to Bar

-6 Jump to Support

-20-40s Handstand Hold.

Metcon

Metcon (Time)

For Time:

-20 HSPU

-20 Burpee pull ups(Bar must be 3″+ out of reach of arms fully extended)

-20 HSPU
PERFORMACE:

-5 Wall Walks(Start and end in plank. Do not have to have chest touch the ground.)

-20 Burpees

-20 Jumping Pull ups

-5 Wall Walks(Start and end in plank. Do not have to have chest touch the ground.)

Cool Down

-Spend 10 minutes with a LAX ball. Target your shoulders, chest, delts, and lats.

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