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Thursday, May 3rd: CrossFit

2
May

Thursday, May 3rd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

A) Alternating w/ Partner x 3 Rounds

15/12 Calorie Row at Damper 8/7

Partner Holds Plank Position (Side or Front)

B) 3 Rounds for Bonding

7 Partner WB ea.

7 Parnter MB Sit-Ups ea.

7 Partner Low-5 Push Ups

C) 2-3 Sets:

3-5 Pull Ups

3-5 Ultimate Stretch

3-5 Burpee’s

Metcon

Metcon (2 Rounds for time)

2RFT:

40 Pull-Ups

50 Walking Lunges

40 DB Snatch (50/35)

30 Toes 2 Bar

20 Burpee Box Jump Over (24/20)

-Rest 5:00 b/w Rounds

Cool Down

Metcon (No Measure)

Indoor Jog x 2:00 (Light)

Foam Roll Quads & Hip Flexors x 45-60s ea. Leg

Banded Bully Stretch x 30-45s ea. Arm

Accumulate 1:00 Kneeling Side Plank ea. Side

15 Reps Internal/External Rotation Across Body

20 Banded Face-Pulls

Extra Gains

CrossOver Symmetry IronScap Series (Perform 1 Series )

*See IronScap Char on CrossOver Chart*

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