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Wednesday, December 5th: CrossFit

4
Dec

Wednesday, December 5th: CrossFit

Alpine CrossFit – CrossFit

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ENDURANCE


Warm-up

General: Indoor Relay Warm-Up

Part 2: 2 Rounds for Quality:

-6 Single Leg Burpee’s (3 ea. Side)

-6 Lateral Broad Jump with Single Leg Landing

-6 DB Front Rack Tricep Extensions

Front Squat Clusters

Front Squat Clusters: 1-Rep Every 30s x 8:00 (16 Repetitions Total) at 90-95% of Original 4-Rep Cluster

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes:

-20 Farmers Carry Lunges Lunges(45/25)

-15 Lateral Burpees over DB’s
Performance Modification:

E4MOM x 20:00=

-60s Row

-60s Burpee’s

2:00 Rest

(Score= Calories + Repetitions)

Cool Down

Foam Roall Quads (Take your time)

Part 2:

Banded Pigeon x 60s ea. Leg

Banded Lateral Opener x 45-60s ea. Arm

Part 3:

Push-Up to Downward Dog Position x 10-15 Reptitions (Slow, Controlled, and Activate Scapula)

Extra Gains

Metcon (2 Rounds for reps)

5:00 AMRAP

5 DB Push Press + 6 OH Lunges ea. Side

6 Lateral Burpee’s Over DB

Metcon (2 Rounds for reps)

5:00 AMRAP

6-8 Fist Stacked K2E

6 Renegade Rows (35/25)

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