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Tuesday, August 13th: CrossFit

12
Aug

Tuesday, August 13th: CrossFit

Alpine CrossFit – CrossFit

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TIP MALLARD!!!


Warm-up

GENERAL WARM-UP:

20/20/20 AB x 3 minutes(3 times through)

SPECIFIC WARM-UP:

3 rounds:

-8 palloff press each side

-5 broad jump with soft landing

-8 ER at neutral on each side (draw a figure 8 on rep 4 and 8.)

Metcon

Metcon (7 Rounds for reps)

7 sets:

2 min AMRAP:

-15/12 Cal AB(Masters 50+=12/10 Cal, RX+=20/15 Cals)

-30 DU

-Remainder of time AMRAP Burpees.(RX+=Burpee Box Jumps,24/20″, NOT box Jump overs.)

**Rest 1 minute between AMRAPs**
PERFORMANCE:

7 Sets:

2 min AMRAP:

-45s AB @80%

-60 Single unders

-Remainder of time AMRAP Burpees

**Rest 1 minute between AMRAPs**

Cool Down

-400m Walk with Friends

-CrossOver Recovery Series.

Extra Gains

Metcon (Time)

6 Rounds for time:

-10 UB Wall Balls(RX=20/14#, Masters 50+=14/10#, RX+=30/20#)

**Rest as needed between rounds as to keep

sets UB.**

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