Call Us: (303) 263-2997

Friday, October 6th: CrossFit

5
Oct

Friday, October 6th: CrossFit

Alpine CrossFit – CrossFit

Announcements

We are 1-Week into October and need donations! Our Barells 4 Boobs Team also needs more members to help get more involved in this amazing charity! Head over to Barbells4Boobs.org and check out our Team Page “Alpine CrossFit”

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

Warm-up (No Measure)

WOD Review: 2 Rounds

Run 200m

6 Alt. DB Snatches (Building to WOD Weight)

6 Wall-Balls

Metcon (4 Rounds for time)

E8MOM x 4 Rounds:

16 Alt. DB Snatches (50/35)

25 Wall-Balls

400m Run

-Use Remaining time to rest. Each round is for time.

Cool Down

CrossOvery Recovery Series

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

Warm-up (No Measure)

Cool-Down:

Accumulate 90s Pigeon Stretch ea. Leg

Lying KB Shoulder Set x 60s ea. Arm

Extra Gains

Single Arm DB Row (10-10-10)

(2s Pause at the Top)

Reverse Plank (Acc. 90s )

Laying with feet and shoulders supported on boxes, but middle of the body is suspended without assistance.

Leave a Reply