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Tuesday, May 23rd Practice

22
May

Tuesday, May 23rd Practice

Alpine CrossFit – CrossFit

Warm-up

A: General Running Warm-up (No Measure)

3 Rounds:

10 Perfect Stretch

10 Side lunges

10 Leg Swings, all 4 ways

10 internal hip rotations

10 external rotations

B: Running DROM (No Measure)

4 Rounds: Down/Back

A skip forward/backward

B skip forward/backward

C Skip forward/backward
https://www.youtube.com/watch?v=qKawQ2R3C4I

Metcon

Metcon (4 Rounds for time)

4 x 800m Run
(Rest 1:1; Pace between 2:45-3:15 depending on Mile Time. If this pace isn’t possible, scale to 600m Runs)

Weightlifting

Back Squat (7-7-7)

(Tempo: 3211) at 55-65%

Cash Out

Accumulate 3 Minute Planks

Cool Down Mobility

Banded Hamstring Floss x 60-90s ea. Leg + LAX in Glute

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