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Monday, Feb 25th: CrossFit

24
Feb

Monday, Feb 25th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Open WOD 19.1 Submission due TODAY! Be sure to get those scores in for your team!

Warm-up

General: “METER Rowling” 4-6 Rounds (Penalty= 3s Wall Sit for every METER over)

Specific: 2-3 Sets

-Straight Arm Hold KB Lunges (Hold KB Straight Out in front) x 10 Steps

-6 Robot Burpee’s (Hold ea. Position x 2s; 6 Hold spots)

-Banded External Rotation at Neutral (Across Chest) x 8 ea. Side

Front Squat (E3MOM x 12 minutes: 6,6,(70-75%) 4,4(75%) )

Performance:

E3MOM x 12:00=

3 Zombie Squats at 80% of Last Weeks 3-5 Rep

Metcon (AMRAP – Reps)

2 Rounds for Total Reps:

-1 minute Lungester(Front Rack Reverse Lunge, each leg + Thrusters= 1 Rep. @75/55#)

-1 minute Rower Facing Burpees

-3 minute Row For Cal
Performance: Alt. EMOM x 12:00

1) R-Arm Split Squat to Press (Single Front Rack) x 30s for Reps

2) 30s Wtd. Sit-Up Toss to Wall

3) L-Arm Split Squat to Press (Single Front Rack) Match from Station 1

4) Rowing for Calories

Cool Down

-3 minute AB Flush Out

-90s Pigeon Stretch, each leg

-Lacrosse Ball in front of shoulder and pec x 1 minute, each side.

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