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Monday, June 25th: CrossFit

24
Jun

Monday, June 25th: CrossFit

Alpine CrossFit – CrossFit

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EveryDay Warrior is Back! This Saturday, join us for this amazing cause & company who helps support so many individuals in their struggles.,EveryDay Warrior is Back! This Saturday, join us for this amazing cause & company who helps support so many individu

Warm-up

Warm-up (No Measure)

Warm-Up: 3 Sets

60s Assault Bike (20s Light, 20s Moderate, 20s Fast)

Downward Dog to Push-Up x 6

30s Jump Rope

then, with partner…

3×5 Bear Complexes (Barbell –> Light Weight)

while partner does bear complexes, other partner performs alternating Ultimate Stretch.

Metcon

Batman & Robin (Partner WOD) (AMRAP – Reps)

-Partner A runs one 400M Sprint/500m Row

-Partner B does AMRAP Clean + Jerks 135#/95# until A gets back.

**Switch and repeat. (Each person only runs once and Clean and Jerks once)

Each C&J = 1 pt

-Partner A runs 400 M/ Row 500m

-Partner B does AMRAP Back squats 135#/95# from floor until A returns.

**Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

-Partner A runs 400 M/ 500m Row

-Partner B does AMRAP Double-Unders

**Switch and repeat. 10 Double Unders= 1 pt, round down.

-Partner A runs 400 M/ 500m Row

-Partner B does AMRAP Burpees

**Switch and repeat.

Each burpee= 1 pt

Add all your points(reps) to get final score!

Cool Down

Metcon (No Measure)

Cool-Dow Series:

Accumulate 60s ea. Leg Couch Stretch

Active Hang x 45-60s (Vary Grips)

Acc. 60s Cobra Stretch

2×5 Bird Dogs ea. Side

Extra Gains

Metcon (No Measure)

Midline Series: For Quality

6 Jefferson Curls (Slow and Controlled)

45s Sorrenson Hold

6-10 Roll Up Sit-Ups

45s Plank Hip Tilts

x 2-3 Sets

CrossOvery Recovery Series (1)

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

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