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Thursday, February 8th: CrossFit

7
Feb

Thursday, February 8th: CrossFit

Alpine CrossFit – CrossFit

Announcements


GET SIGNED UP! Tomorrow is the last day prior to our In-House Draft AND to get a 2018 CrossFIt Open T-Shirt! ,GET SIGNED UP! Tomorrow is the last day prior to our In-House Draft AND to get a 2018 CrossFIt Open T-Shirt!

Warm-up

Full Body Warm-up B (No Measure)

3 Rounds for Fun

With a partner:

7 (each person) wall ball shots over the bar Light weight ball

7 (each person) Medball toss situps to partner

7 “Low 5” Push-ups with partner

5 Minutes Mobility of your choice

Metcon

Metcon (6 Rounds for calories)

Each Round for Calories:

10s Assault Bike Sprint

Rest 1:45-2:15

In-Balance Strength

A1: Single Front Rack Split Squat + Kneeling KB Press (8-8-8-8)

Perform all designated repetitions of Single Front Rack Split Squat, then KB Press in Kneeling Position following final repetition.
6-8 ea. Movement

Rest 60s

A2: DB Bent-Over Row + DB Death March (8-8-8-8)

Perform all designated repetitions of DB Bent-Over Row, then proceed to 16-20 Steps of DB Death March

Cool Down

Metcon (No Measure)

Cool-Down Series:

5:00 AB/Row Cool-Down

60s Spinx Position

60s Downward Dog Position

Accumulate 3:00 Paleo/Primal Chair

Accumulate 90s Lunge OR Pigeon Position

Extra Gains

Metcon (No Measure)

25:00 Sustained Aerobic Work

-You can vary this between 3-4 different Unweighted Movements to keep the “Flow” state stimulus.

Try using:

Row/AB

Step-Ups or Sled Drag

Static Plank/Midline Position

Animal Walk (Bear Crawl, Inch Worm, Crab Walk, Gator Crawl, Spiderman Lunges)

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