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Friday, June 28th: CrossFit

27
Jun

Friday, June 28th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up

Specific: 3 Rounds:

1) External Rotation x 12 (Every 4-Reps= Figure 8 at End Range x 3) ea. Arm

2) Banded Face-Pulls (2222) x 8

3) 15s Hollow Rocks

Weightlifting

4 Sets:

-Ring Dip x 6 @31X2

Rest 30s

-8 Bent-over Barbell Rows @3131(Weight that is challenging but able to keep tempo)

30s Rest

-AMRAP(-1) Kipping HSPU

Rest 2 minutes

Performance:

4 Rounds:

-Tempo Box Dips (3131) x AMREP (-2)

Rest 30s

-8 Bent-over DB Rows (3131)(Weight that is challenging but able to keep tempo)

Rest 30s

-AMRAP HS Hold (Pike On Floor, Pike on Box, Wall-Wall (Nose & Toes) Or Kick to HS)

Rest 2:00

Metcon

Metcon (2 Rounds for reps)

2 Sets(5 min rest between sets):

5 min AMRAP:

-20 Hand-release push ups

-20 TTB

-60 DU

-Remainder of time Max Burpees to Pull up Bar.
Performance:

2 Sets(5 min rest between sets):

-20 HR Push-Ups

-20 Straight Leg Sit-Ups

-20 Alt. Step-Ups(24/20″)

-AMREP Burpee’s

Cool Down

-3 Position Banded OH Stretch x 30s, each position, each arm

-90s couch stretch, each leg.

Extra Gains

HAVE A GREAT WEEKEND!!

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