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Saturday, July 15th: CrossFit

14
Jul

Saturday, July 15th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

A: Garbage Ball (No Measure)

Class will divide into 2 teams on opposite sides of the gym. Throughout the area, different sizes of MedBalls and Sport Balls will be placed. On 3-2-1-GO! athletes will try to “Clean the garbage” from their side of the facility onto the other teams. Balls must be carried and placed to the other side (no throwing/tossing,etc…). Once the timer stops, the team with the most garbage on their side loses and will receive a penalty.

In-Balance Strength

B1: Glute Hip Bridges (6-6-6-6)

Explode Up; Slow back to the floor.

B1: 50′ Sled Pull (50′-50′-50′-50′)

The Sled will have a rope attached to it approximately 50′ long. In an athletic stance, pull the sled toward you in a hand over hand motion as fast as possible (the sled must not stop). Perform this for 50′ total and load of the sled.

C) : Metcon (AMRAP – Reps)

In teams of 2, each teammate will have a 60s clock for each station to accumulate reps. One athlete accumulates repetitions while the other rests, and then they switch. The stations are:

– Rowing (Calories)

-Lateral Bupree’s (Over Rower)

-AbMat Sit-Ups

-Kettlebell Swings (55/35)

2 Rounds Through.

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