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July 5th (Practice: UB Horizontal Push/Pull Strength + Short Glyco)

4
Jul

July 5th (Practice: UB Horizontal Push/Pull Strength + Short Glyco)

Alpine CrossFit – CrossFit

Warm-up

CrossOver Activation Series (No Measure)

Every class member needs to get this in today

Kettlebell Activation Warm-Up Series (No Measure)

2 Eounds, 5 reps each:

S.A Swings

Push Press

Row

Halos

Around the World

Arm-Bar/Windmills

Strength (not for time)

A1: Single Arm Dumbell Press (9.9.9.)

Press from standing

Rest 30s

A2: Single Arm DB Row (10.10.10)

(2s Pause at the Top)
Rest 30s

A3: Ring Plank (45s.45s.45s.)

From low rings, hold a steady plank position for the allotted time
Rest 60-90s

Metcon

Metcon (Calories)

Every 2 min for 10 minutes (5 rounds):

-20s Assault Bike
Sprint!

Cool Down

Foam Roll Quads x 60s ea. + Couch Stretch x 90s ea. Leg

Extra Gains

CrossOver IronScap Series

3 Sets:

12 Strict Chin-Ups (Rest 30s)

10 Lying Skull Crushers

12 DB Hammer Curl

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