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Tuesday, June 5th: CrossFit

4
Jun

Tuesday, June 5th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

It’s MAX OUT week for the kiddos! If you are around for afternoon classes, be sure to stick your head into the Weightlifting room & cheer them on!

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Metcon

Coach Annie coming in strong with the YBMI Test! Record each individual time & your overall time without rest in the final block.

800m Run (Time)

Max Effort 800m Run
Rest 2:00

400m Run (Time)

Max Effort 400m Run
Rest 2:00

YBMI Shuttle Run (Time)

Shuttle Sprint

Green Pole to End of Rig Green Pole x 10 Total Distances (5 Down & Back)
Rest 1:00

YBMI Shuttle Run (Time)

Shuttle Sprint

Green Pole to End of Rig Green Pole x 10 Total Distances (5 Down & Back)
Rest 1:00

400m Run (Time)

Max Effort 400m Run
Rest 2:00

800m Run (Time)

Max Effort 800m Run
Rest 2:00

YBMI Test (Time)

Run 800 meters

Rest (2 min)

Run 400 meters

Rest (2 min)

Shuttle Sprint

Rest (1min)

Shuttle Sprint

Rest (1 min)

Run 800

Rest (2 min)

Run 400″

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Calves x 30-60s ea. Leg

Banded Hamstring Stretch x 45s ea.

Extra Gains

A1: Farmer’s Carry (100′-100′-100′)

A2: Weighted Plank (45-45-45s)

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