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Thursday, January 10th: CrossFit

9
Jan

Thursday, January 10th: CrossFit

Alpine CrossFit – CrossFit

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Who has an Abasin ticket? Let’s coordinate a day of riding!

Warm-up

Warm-up (No Measure)

General Warm-up: 1:00 ea. with a Partner (No Dropping)

-Granny Tosses

– WB Toss

-Lateral Toss (ea)

-Over the Shoulder

Specific Warm-Up:

3 Rounds

4-Cone Drill x 2 ea. Shoulder

Alt. Toe Taps in Downward Dog x 10

Lateral Squat Jump w/ Single Leg Landing x 5 ea.

SlamBalls x 6

Metcon (Time)

For Time:

30s on 30s off:

-Wall Balls(20/14#)

**do until 100 reps are achieved** Rest 5 minutes|

30s on 30s off:

-Deficit Burpees(Hands on 25# Plates)

**do until 40 reps are achieved**

**THE TIME YOU ARE LOGGIN IS THE TIME THAT IS ON THE CLOCK ONCE DONE WITH YOUR LAST BURPEE. THAT INCLUDES THE 5 MINUTES OF REST**
Performance:

20/20/20s Until 50 Repetitions are Complete: -20s Sandbag Hug Squats + -20s Sandbag Hug Walk + -20s Rest

-Rest 5 Minutes-

30s On/ 30s Off Until 40 Reps are Complete: -Burpees

Cool Down

Cool-Down:

Light AB x 2-3:00

Banded Lateral Opener x 45-60s ea. Side

Neutral Banded External Roation x 15-20 ea. Side

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