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Tuesday, September 19th: CrossFit

18
Sep

Tuesday, September 19th: CrossFit

Alpine CrossFit – CrossFit

Announcements

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

Warm-up (No Measure)

3 Rounds for Activation:

30s Seated Running (Arms Only)

15 Banded Good Mornings

20 Banded Psoas March

https://www.youtube.com/watch?v=8xVjVPSfvyM

Metcon

In an effort to keep all classes consistent, run the mile LOOP without the last stretch to Apache Steel.

1200m Run (Time)

Rest 5 Minutes After 1st 1200m Run

1200m Run (Time)

Strength (not for time)

A1 : Slider Lunge (8-8-8 ea. Leg )

https://www.youtube.com/watch?v=wAhMhzVDH4M

A2: Seated Z-Press (12-12-12)

Seated on the floor with legs straight, press implement overhead maintaining midline tension. Do not lean back!

Cool Down

B: Weighted Plank (45-45-45)

Extra Gains

800m UB Sled Drag Walk (800m (Alternating b/w Forward & Backwards))

Walking, facing forward, dragging a sled with weight that allows you to not stop moving.

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