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Thursday, September 27th: CrossFit

26
Sep

Thursday, September 27th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Part 1:

-Rowling x 4-6 Frames (Burpee Penalty)

Part 2: 3 Rounds of

-10 PVC/Banded Lat Pull-Down

-10 KB Bottoms Up Lunge w/ Press (5 Lunge + 5 Press then switch)

-10 Alt. Single Leg/Arm V-Ups

Warm-up

Part 1:

-Rowling x 4-6 Frames (Burpee Penalty)

Part 2: 3 Rounds of

-10 PVC/Banded Lat Pull-Down

-10 KB Bottoms Up Lunge w/ Press (5 Lunge + 5 Press then switch)

-10 Alt. Single Leg/Arm V-Ups

Announcements

Trivia Time: When did Margaret Thatcher become Prime Minister?

Metcon (4 Rounds for reps)

4 sets:

2 min AMRAP:

-15 Wall Balls(20/14#) -10 Burpees to Pull up Bar

-AMRAP TTB with remainder of time. **Rest 90s between AMRAPS**

Weightlifting

STATIC STABILITY:

3 Sets:

A1) Single Arm Ring Row Hold(Bottom with square position) x 20s

A2) Single Arm Shoulder Plank(same arm as A1) x 20s

A3) Banded Superman hold x 30s

A4.) Single Arm Ring Row Hold(opposite arm) x 20s

A5) Single Arm Plank(Same arm as A4) x 20s.

Cool Down

3-5:00 AB (Recovery Pace)

Tall Banded Lunge x 60-90s ea. Leg

CrossOver Knee Hug x 60-90s ea. Leg

Cobra x 60s-2:00

Announcements

ANSWER TO TRIVIA QUESTION: 1979

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