Call Us: (303) 263-2997

Tuesday, April 16th: CrossFit

15
Apr

Tuesday, April 16th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements


Warm-up

General: Indoor Jungle Run (Laps around the Rig) w/ Relay:

-High Knee’s

-Butt Kicks

-Kareoke

-Lateral Shuffle

-Frankenstein

Specific: Tabata (20s on/ 10s Off) Alternating:

3 Rounds (Keep Band around ankles during Frog Pump)

-Frog Pumps

-Side Plank Clam-shell

-Banded Lateral Walks

-Side Plank Clam-shell (Opposite Side)

-Rest

Strength EMOM

Sumo Deadlift (Every 3 mins, for 9 mins: 6 Sumo DL @ 86% of 5RM)

Metcon

Metcon (AMRAP – Reps)

3 Sets:

-30s Front Squats(75/55#)

30s Rest

-60s Alt Step-ups(24/20″)

60s Rest

-90s Shuttle Sprints… 🙂

90s Rest

Performance:

30s Walking Lunge

30s Rest

60s Legs Only Assault Bike

60s Rest

90s Light Farmers Carry Walk

90s Rest

Cool Down

-3 minute Easy Pace AB Flush-out

-Pigeon Stretch x 90s, each side

-Foam Roll Squads and IT Band x 90s, each side

Leave a Reply