20
Sep
Thursday, September 21st: CrossFit
Alpine CrossFit – CrossFit
Announcements
With all this tough training, don’t forget about ROMWOD access in the front mobility room!
Warm-up
Full Body Warm-up D (No Measure)
8 Minute AMRAP
After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)
– 15 Air Squats and 15 Push-Ups
– 3 Wall Climbs and 10 Star Jumps
– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)
– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees
Metcon
Metcon (AMRAP – Reps)
Alternating EMOM x 28 Minutes (Row is AMRAP Measure)
1- Row x 15s ME for Cals
2- Burpee Over Box x 6 (Tall Box; Can use hands)
3- Banded Kneeling Hip Thrusts x 4 (https://www.youtube.com/watch?v=FOlm4M8wA9s)
4- V-Ups x 10
Cool Down
Metcon (No Measure)
LAX in the Glute x 30-60s ea. Side
Banded Lunge x 60s ea. Leg
Banded Bully x 60s ea. Arm
Extra Gains
Get ready for Battle Series WOD 2 Tomorrow!