Call Us: (303) 263-2997

Wednesday, June 14th (Practice: UB Strength + Short Oxidative Push)

13
Jun

Wednesday, June 14th (Practice: UB Strength + Short Oxidative Push)

Alpine CrossFit – CrossFit

Warm-up

General Running Warm-up (No Measure)

3 Rounds:

10 Perfect Stretch

10 Side lunges

10 Leg Swings, all 4 ways

10 internal hip rotations

10 external rotations

Running DROM (No Measure)

4 Rounds: Down/Back

A skip forward/backward

B skip forward/backward

C Skip forward/backward
After DROM: Arms Only Running + Banded Running

Strength (not for time)

strength

4 Rounds:

A1) Standing Strict Press: 6-8 Reps (2s Hold at Top ea. Rep; 60-70%)

A2) Strict Chin-Ups x 10+ Reps (Tempo: 3112) -Rest 60s

A3) Bottom of Dip Hold x 20s -Rest 120s

Metcon

Metcon (Time)

Conditioning: 3x800m Run AFAP (Rest 2:30 b/w Rounds)

Cool Down Mobility

Banded Pidgeon x 90s ea. + Posterior Chain Floss x 60s ea

Extra Gains

Farmers Walk x 400m (Light enough to go UB) + CrossOver Recovery Series

Leave a Reply