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Tuesday, May 21st: CrossFit

20
May

Tuesday, May 21st: CrossFit

Alpine CrossFit – CrossFit

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Tip Mallard Tuesday!


Warm-up

General: 20/20/20 AB (20s Pulling Arms Only/ 20s Pushing Arms Only/ 20s Full Body)

Specific: 3 Rounds

-5 KB SDLHP

-5 OH KB Lunge ea. Side

-5 Single Arm Russian KBS ea. Side

-KB Halo x 5 ea. Direction

Strength EMOM

Sumo Deadlift (E3MOM x 12mins(4 Sets): 4 DL @90% of 3RM)

Performance:

E3MOM x 4 Sets=

-5 Sumo Stance Good Mornings (Light Weight)

Metcon

Metcon (Calories)

5 sets:

2 min AMRAP(Rest 1 minute between amraps):

-10 Double KB Hang Power Snatch(35/25# each hand)

-20 Total Farmer Carry Lunges(35/25# ea)(inplace)

-Remainder of time Max Cal AB.

**Score shall be total AB cals accumulated from the 5 sets.**
Performance:

2:00 Clock=

-50′ Double KB OH Carry

-50′ Walking Lunge (Unweighted)

-AB in Remaining Time

Cool Down

Light 400m Jog/Walk

LAX Ball in Upper Trap (Arm OH Reach) & Glutes

Banded OH Lat Stretch w/ Scapular Glide (Slow & Controlled)

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