Alpine CrossFit – CrossFit
The tradition continues…..Memorial Day Murph on May 28th at Alpine! We will start Warm-Ups at 8:00am and run heats every 20:00. We have several scales for every level of athlete to participate in honoring this heroic soldier!
Warm-up (No Measure)
A) Team 400m Indian Run w/ MB Pass Back
B) 3 Sets for Quality/Engagement
10 Banded Good Mornings
6 Bowler Squats ea. Side
10 Hollow Body Rocks
6 Cossack Squats ea. Side
Strength (not for time)
Sumo Deadlift (12:00 to Est. 5RM)
3 Rounds for Time (Subtract Rests)
5-10-15-20′ Shuttle Run
20 UB Wall-Balls (20/14)
-Rest 90s after each Round
Rx+= 30/20 (Still must be UB)
Metcon (No Measure)
5:00 Bike or Row
-Top of every minute= 5s at 85%, then return to Z1.
LAX in Hip Flexors & Glutes x 30-45s ea.
Banded Pigeon x 45-60s ea. Leg
Banded Figure 4 Stretch x 45-60s ea. Leg
Today is a lot of sprinting & heavy lifting….Find 1-2 components to sustaint a 20-30:00 aerobic (65-70%) pace. Focus on breathing, blood flow, and getting the body to actively relax. You don’t need more stimulus before tomorrow….trust me!