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Friday: Mental Toughness

6
Apr

Friday: Mental Toughness

Alpine CrossFit – CrossFit

Warm-up

-Rowling x 8 Frames: Full Pulls on the Rower to Achieve exactly 100m.

Every Meter over/under the 100m mark = 1x Inch-Worm (No Push-Up)

Specific Warm-Up: Review KB Deadlift Technique + Farmers Technique

2-3 rounds of:

4 KB Deadlifts

10 Steps w/ Weight

4 KB Thrusters

4 Lunge Steps

Metcon

Rest 8 min between metcons

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:
12 Double KB Deadlift (70-55/45-35, Rx+= 90/70)

100′ Farmers Walk

12 Burpee’s

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
8 Double KB Thrusters

Front Rack Lunge x 30′ (12 Steps)

8 Toes 2 Bar

Cool Down Mobility

-Quad Roll-Out x 60s ea. Leg

-T-Spine Roll Out x 60-90s

-Deep Hip/Quad Stretch x 2 Minutes ea. Leg

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