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Tuesday, September 26th: CrossFit

25
Sep

Tuesday, September 26th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Did you see our new Kids Fitness Boot-Camp Post? Head over to AlpineCrossFit.com to check it out! Kids 8-12 will have a special class each week from October 12th to just before Thanksgiving to try CrossFit out!

Warm-up

General Indoor Running Drills (No Measure)

Lunge (Forward/Backward)

Side Lunge Alternating

Inch-Worm + Duck Walk

Toe-Touches + Elephant Walk

High Knee’s (Forward/Backward)

Butt Kicks (Forward/Backward)

Side Suffle (Down and Back)

Burpee Broad Jump

Warm-up (No Measure)

Indoor Running Preparation: 3 Rounds

30s Seated Running/ Rest 30s

30s Band Supported Run/ Rest 30s

Banded Good Morning x 15/ Rest 30s

5 Minutes MOB of Coaches Choice:

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Calves & Glutes x 60s ea. Leg

Banded Hamstring Floss x 60s ea. Leg

Banded Ankle MOB (Anchored to Rig) x 30-60s ea. Leg

Paleo Chair x 2:00 Accumulation

Extra Gains

A1: Dumbbell Bench Press (8-8-8)

A2: Pendlay Row (8-8-8)

A3: Hanging Knee Tuck (12-12-12)

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