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Monday, May 20th: Crossfit

19
May

Monday, May 20th: Crossfit

Alpine CrossFit – CrossFit

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Announcements

Memorial Day Murph is Just 1 Week away! Head over to our YouTube to check out Coach Nate’s “Chase the Stimulus” going over Taper Week!

Warm-up

General: 2 Rounds

400m

“I Dream of Jeanie” x 10 ea. Arm

Specific:

Round 1:

-High Knee’s 50′

-16 Alt. V-Ups

-12 PVC Thrusters

Round 2:

-Butt Kicks x 50′

-Hanging Straight Leg Raises (Strict) x 12

-10 KB Bottoms Up Lunge & Press ea. Side

Round 3:

-Bunny Hops x 50′

-Kipping T2B or WOD Variation

-10 Barbell Thrusters

Metcon

Metcon (Time)

5 Rounds for TOTAL time:

-500/450m Row

-10 TTB

-250/200m Row

-10 Thrusters

(95/65#)(RX+=115/75#)

**Rest 2 minutes between sets.**

** We will be putting total time that is on the clock once you are done with your last thruster. No subtracting your resting minutes.**
Performance:

5 Rounds for Total Time:

-20/15 Calorie Assault Bike

-12 MB Sit-Ups (Straight Leg)

-20 Alt. Step-Ups

-6 Single Arm Thrusters (DB; 35/25) ea. Side

**Rest 2 minutes between sets **

Cool Down

-Light AB x 2-3:00

-Foam Roll Quads & Hip Flexors (Roller in hip flexor, then flex & extend knee slowly)

-Couch Stretch x 60s ea. Leg

-Single Leg Glute Bridge Hold x 60s ea. Leg

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