Call Us: (303) 263-2997

Friday, June 8th: CrossFit

7
Jun

Friday, June 8th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Check those e-mails! This months newsletter is out highlighting the Tacos & Tequila Throwdown, a new “What & Why” over Cool-Downs, and an athlete spotlight!

Warm-up

Warm-up (No Measure)

A) Partner MB Toss: 2 Rounds

10 Granny Toss + 5 Inch Worms

10 Lateral Toss + 16 Lunges

10 Sit-Up Toss + 10 Partner Foot-Five

B) Squat Therapy: Accumulate 30 Squats to MB

-Your first set of 5 will be at arms length away from the wall. Every 5 reps, take 1 step closer with arms straight. Your hands will climb up the wall, bringing your chest more upright every 5 repetitions. If you reach a closeness to the wall where squatting is impossible, go back to your last complete set of 5 and finish your squats.

C) Indoor Quick Relay: 1 Set

100′ High Knee’s (Forward & Backward)

100′ Butt Kicks (Forward & Backward)

100′ Grapevine

100′ Bear Crawl (Forward & Backward)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX 1st Rib Mobility

https://youtu.be/aUy7plm004M?t=1m25s

Foam Roll Lats & Back x 45-60s

Banded Pallof Press x 20 ea. Side

Tall Lunge Hold x 60s ea. Leg

Extra Gains

Have a great weekend!

Heads up: At the end of this month our “Extra Gains” is going to take a more competitive prep focus. We’ll have 5 themed progression days. Gymnastics, endurance, WL Technical Development, Mobility/Flexibility, and Functional Bodybuilding!

Leave a Reply