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Friday, July 28th: CrossFit

27
Jul

Friday, July 28th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

A: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Warm-up (No Measure)

Front Rack & Hip Mobility

Acc. 90s-120s Banded Front Rack MOB with PVC Pipe

Banded Lunge: 5 Reps + 30s Hold x 3 ea. Leg

Strength (not for time)

Thruster (1-1-1-1-1)

E2MOM x 10 Minutes= 1 Thruster from the Floor (Tough but not necessarily 1RM)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Cool Down

Warm-up (No Measure)

Post 15.5 Cool Down

400m Light Run

Foam Roll Quads x 90s

Couch Stretch x 90s ea. Leg

Pidgeon Stretch x 90s ea. Leg

60s Cobra

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