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Monday, October 8th: Crossfit

7
Oct

Monday, October 8th: Crossfit

Alpine CrossFit – CrossFit

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It’s the final week of our cycle! What has been your favorite part?

Warm-up

General Warm-Up:

1 Rounds:

-15/12 Calorie AB while Partner Planks, then switch

Specific Warm-Up:

3 Rounds

-10 Single Leg Squats (Single Arm Front Rack; Light KB)

-10 Death March (Single KB)

-5 Banded Lateral Walk + 5 Banded Squats x 3 ea. Direction

Weightlifting

Back Squat

Every 3 minutes, for 12 minutes(4 Sets):

– 6 Back Squats. Starting at 75% of heaviest from last week and building to a new max.

Metcon (4 Rounds for calories)

Every 4 minutes, for 20 minutes(5 Sets):

-45s to complete 10 Double DB Front Lunges(total)(50/35)

-with remainder of time max AB Cals.

Cool Down

2-3:00 AB at Recovery Pace

Foam Roll Quads & IT Bands x 60-90s ea.

Seated Straddle x 60-90s

Standing Quad Pull x 60s ea. Leg

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