Call Us: (303) 263-2997

Wednesday, January 9th: CrossFit

8
Jan

Wednesday, January 9th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

Endurance Workout


Warm-up

General Warm-Up: “Rowling” x 5 Rounds (Penalty= Jump Switch Lunges ea. Leg)

Specific: 3 Rounds

Walking Single Leg DL x 8 ea. Side

Banded Lateral Walk

Banded High Pull (5 & 5) x 2 ea. Direction

90/90 CrossOver Chord x 6

Metcon (No Measure)

3 Rounds:

A1) Lateral Shuffle & MB Toss (*Focus on strong & powerful drive off the outside leg) x 5 ea. Side

A2) Bottoms Up KB Turkish Get-Up (Light) x 3 ea. Arm

A3) FLR on Rings x 20s ea. Leg
Performance: 3 Rounds A1) Single Arm DB Bench Press x 6 ea. Arm

A2) Side Plank on Wall Hold x 30s

A3) Sorrenson Hold x 30s

Metcon (Time)

3 Sets for Total Time:

-500m row

rest 1:1.

Performance= Same

Cool Down

Cool-Down:

2-3:00 Row at Light/Recovery Pace

Cobra Stretch x 2:00

Seated CrossOver Knee Hug x 60s ea. Leg

Endurance

Metcon (2 Rounds for reps)

1:00 AMREP:

Devil Press (50/35)

-1:00 Rest-

Metcon (2 Rounds for reps)

3:00 AMREP:

30/20 Calorie Assault Bike

AMREP Wall-Balls (20/14)

-3:00 Rest-

Metcon (2 Rounds for reps)

5:00 AMRAP

250/200m Row

10 Toes 2 Bar

10 Box Jumps (24/20)

-Rest 3-5:00-

Leave a Reply