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Tuesday, June 25th: CrossFit

24
Jun

Tuesday, June 25th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

TIP MALLARD IS BACK!


Warm-up

Warm-up

Rowing Day. WARM UP:

-400m run

-10 Jumping Air Squats

-10 Sculler Sit up

-30 sec plank

TECHNIQUE: 1 min on/ 1 min off x 10 minutes of :

Sprint start

**the rest of the minute spent at 30-34 SPM.**

Metcon

Metcon (AMRAP – Reps)

20 Minute PAMRAP (Partner AMRAP): Alt. Every 60s=

-200/150m Row

-AMREP Alt. DB Z-Press (Rx=35/25, Rx+=50/35)
Performance: 20 Minute PAMRAP: Alt. Every 60s=

-150/100m Row

-AMREP Mountain Climbers (Knee Outside Shoulders; 1 Rep ea. Leg= 1 Rep)

Cool Down

Cool Down

-Light 400m Jog

-Banded Lateral Opener x 60s ea. Arm

-2:00 Cobra/Child-Pose Accumulation

Extra Gains

Bro-Out Series: 3 Sets for Pump!

A1) Supinated Barbell Curl x 10

A2) Bent-Over Reverse Fly x 10

A3) Banded Tricep Push-Down x 10 A4) Front Delt. Raise x 10

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