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Wednesday, July 11th: CrossFit

10
Jul

Wednesday, July 11th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Kettlebell Activation Warm-Up Series (Add Jump Rope) (No Measure)

2 Eounds, 5 reps each:

S.A Swings

Push Press

Row

Halos

Around the World

Arm-Bar/Windmills

-Perform 30 Single Skips b/w Each Arm

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

In-Balance Strength

Metcon (No Measure)

Alternating EMOM x 16:00 (4 Rounds ea. Station)

1- 8 Goblet Carry Cossack Squats ea. Side

2- Side Plank (R) Banded Row x 20s

3- Sit-Up to Z-Press x 6 (DB’s)

4- Side Plank (L) Banded Row x 20s

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Calves x 30s ea. Leg

Chest on Knee Lunge Hold x 60s ea. Leg

3x30s Sorrenson Hold (GHD)-Perform 30s Cobra b/w Sets

Extra Gains

A: Reverse Hypers (15-15)

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