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Thursday, August 15th: CrossFit

14
Aug

Thursday, August 15th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

GENERAL WARM UP:

-400m Jog

SPECIFIC WARMUP:

Specific: 3 rounds

-10 floor to ceiling jumps

-8 I dream of genie each side

-5 SL squat to box each side

Weightlifting

Clean (E3MOM x 3 Sets: [email protected] 90% of Week 1)

**Rest 15s Between each single.**

PERFORMANCE:

-SAME

Metcon

Metcon (Time)

For time:

22-16-10-16-22

-Back Rack Reverse Lunges, total(RX=95/65#, Masters 50+= 75/55#, RX+= 135/95#)(Weight taken from ground.)

**200m run between each set of Lunges. You will start and end with the 200m Run.**
PERFORMANCE:

For time:

22-16-10-16-22

-Body Weight Lunges

**200m run between each set of Lunges. You will start and end with the 200m Run.**

Cool Down

-Pigeon Stretch x 2 min each side

-Foam Roll Calves x 2 min each side

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