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Friday, June 2nd:

1
Jun

Friday, June 2nd:

Alpine CrossFit – CrossFit

Warm-up

A : Warm-up (No Measure)

800 m run

Banded external rotations

Band pull aparts

Shoulders! (No Measure)

Four rounds of:

15 seconds of Lateral Raises (#5/#2.5)

15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:

15 seconds of Lateral Raises with Thumbs Facing Up (#5/#2.5)

15 seconds of Hercules Hold with Palms Facing Up

Gymnastics Skill Work

Ring Dips (ME-ME-ME)

Progress to 3xME Sets (Scale is 10+ Repetitions with 3211 Tempo)

Metcon

Metcon (No Measure)

Alternating EMOM x 15 Minute
1-Landmine Row x 6 ea. Arm (Explosive)

2- MB Slams x 8

3- Broad Jump x 5

Extra Gains

15 GHD sit-ups

Run 1 mile

15 GHD sit-ups

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