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Monday, April 29th: CrossFit

28
Apr

Monday, April 29th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

MAY THE 4th BRUNCH THIS SATURDAY! Who’s ready for breakfast burritos?

Warm-up

General: 400m Jog

Specific: Partner Alternating Stations:

1 Round of:

1: Partner Holds Bottom Air Squat/ Other Partner does 5 Inch-Worms

2: Partner Active Lat Stretch x 10s ea.

3: Partner CrossOver Snow Angel x 5/ Other Partner Does Plank Shoulder Taps

Metcon (Time)

4 Rounds :

**40 minute Time Cap**

-800m run

-16 Pull up

-32 push ups

-64 Air Squats

RX+= With Vest

**ONLY DO RX+ IF YOU CAN MANTAIN MOVEMENT STANDARDS**
Performance: Alt. E4MOM x 24:00

Rounds 1/3/5=

-10 Ring Rows

-12 Push-Ups

-Assault Bike in Remaining Time at 75% Rounds 2/4/6=

-20 Alternating Lunge

-200m Jog

-Assault Bike in Remaining Time at 75%

Cool Down

-Light Foam Roll Calves & Lats

-60s Banded Overhead Stretch with Scapular Gliding (Slow & Controlled) ea. Arm

-Banded Hamstring Floss x 45-60s ea. Side

Extra Gains

Stability Post-Murph Focus!

3 Rounds:

A1) Banded Anti-Rotation Lunge x 6-8 ea. Leg (2121)

A2) Banded Face-Pull x 15 (2222)

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