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Monday,November 18th: CrossFit

18
Nov

Monday,November 18th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Happy Monday & Thanksgiving Week! Don’t forget about our modified schedule this week!

Warm-up

General: “Rowling” x 4

Rounds w/ Partner

Part 2:3 Rounds

Plate Hug Good Morning x 10

Bottoms Up KB Lunge & Press x 10 (5 ea.)

CrossOver Chord Pull-Down (High Chords) x 10

Deadlift

Every 2 minutes, for 14 minutes:

Set 1 @ 3 Regular DL @ 85% of 2RM Def DL

Set 2: 3 Regular DL @ 95% of 2RM Def DL

Set 3: 2 Conv. Deadlifts at 100% of 2RM Def. DL

4-7: Est. 2RM Conventional Deadlift

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

2-3:00 Cool Down Row

Foam Roll Quads & Lats

Tall Banded Lunge x 60s ea Leg

Banded OH Stretch x 45-60s ea.

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