Monday, September 24th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

5:30 PM Class is Cancelled on Friday so we can all go to the game! :):):):)

Warm-up

400m Run

then..

3 Rounds:

10 Wall-Sit Front Raises (25/15)

10 CrossOver Step-Ups

WB Shuffle Pass x 5 ea.

Then…

2 Sets:

Side Plank Banded Clamshells x 15

Weightlifting

Back Squat

Every 3 minutes, for 9 minutes(3 Sets)

-8 Back Squats

(Start at 90% of what you hit last week and Build)

**You are logging your heaviest set of 8.**

Metcon

Metcon (4 Rounds for calories)

Every 4 minutes, for 16 minutes(4 Sets):

-30s AB for Calories
You are not allowed to have more than a 20% drop off from first to last set of cals.

Cool Down

400m Walk

Foam Roll quads x 90s each leg

Foam Roll IT band x 90s each leg