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Tuesday, February 12th CrossFit

11
Feb

Tuesday, February 12th CrossFit

Alpine CrossFit – CrossFit

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Tips Tuesday!

Warm-up

General: 2 Rounds:

Partner Plank Shoulder Taps while other Partner Jogs 2 Laps around rig

Specific:

-Banded ER at Neutral x 10 ea. Side

-50′ Single Leg Hop ea. Side

-Banded Pallof x 10 ea. Side

Metcon (No Measure)

Pre-WOD Stability:

3 Rounds:

-A1) 8 Lateral MB Toss into Wall (Hard; Moderate Weight)

-A2) MB Hug & Squat Hold x 30s (30/20)

-A3) Half Kneeling Arching Slamball x 5 ea. Side

**Rest 2:00 after ea. Full Round**

Metcon (Calories)

4 Sets for max cals each set:

-15s Max Cal AB

**Rest 3 minutes between sets**

**Record ONLY the set with the FEWEST calories**
Performance: Rolling Calories:

4 Sets= 10s Build up to Highest watts & hold as long as you can for up to 20s.

**Record Calories after ea. Interval (Rest 3:00 after ea.) **

Cool Down

-4 minute Walk around the rig to let HR slowly go down

-4 minutes of Lower Body Foam Rolling

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