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Thursday, November 2nd: CrossFit

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Nov

Thursday, November 2nd: CrossFit

Alpine CrossFit – CrossFit

Announcements

We’d like to thank EVERYONE for contributing to our Barbells 4 Boobs Fundraiser this past month. With our community efforts, we raised over $1300 in the month of October! The campaign never stops as we will continue to share and advocate for this amazing company & cause.

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

Metcon (4 Rounds for time)

Running Intervals(Weather Dependent):

800m Run (5-10s Faster than 1-Mile Pace)

400m Run (Faster than 800m Pace)

800m Run (5-10s Faster than 1-Mile Pace; Try to beat 1st 800m)

400m Run (Faster than 800m Pace)

– 1:1 Work to Rest Ration between each run.

-We are NOT doing both Running & Row/AD Intervals. It’s one or the other.

Metcon (5 Rounds for calories)

Indoor Endurance Intervals:

3:00 On/ 3:00 off x 5 Rounds (30 Minutes)

Assault Bike and/or Rowing Intervals for Calories

Rx= Row 45/35 Calories; AB 50/40 Calories

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Hamstring Floss x 30-60s ea. Leg

Banded Lunge Hold x 60s ea. Leg + Lunge Pulse x 10 Reps in that 60s

Extra Gains

Metcon (No Measure)

Midline Series:

10 Hollow Body Rocks

-15s Rest

Single Arm Plank x 30s Right Arm

-15s Rest

30s Arm Plank x 30s Left Arm

-15s Rest

60s Bridge Position

-Rest 1-2 Minutes x 3 Rounds

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