Call Us: (303) 263-2997

Wednesday, September 26th:CrossFit

25
Sep

Wednesday, September 26th:CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements


Warm-up

Part 1: Blind Tic-Tac-Toe (Teams of 3)

(If not possible, sub: 3 Rounds w/ Partner: 10 Granny Tosses ea./ 10 MB Thruster ea./ 10 Lateral Tosses ea. + Partner must burpee, air squat, push-up, or sit-up (Coaches assign) between tosses)

Part 2: 3 Rounds:

-5 CrossOver OHS w/ Pause (3s)

-10 Push-Ups

-10 Jump/Switch Lunges

Part 3: Power Snatch Review

Metcon

Metcon (5 Rounds for time)

Every 5 minutes, 25 minutes(5 Sets)

-10 Power Snatch

-10 OHS

-10/8Cal AB

(RX=75/55)(RX+=95/65)

Cool Down

Metcon (No Measure)

-400m Sandbag/MB Hug Carry

-LAX in Posterior Shoulder (Scapula & Lower Trap) x 30-60s ea.

– Light Internal Rotation Shoulder Stretch x 45-60s ea. Arm (Gentle!) -CrossOver Recovery Series

Leave a Reply