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Wednesday, June 19th: CrossFit

18
Jun

Wednesday, June 19th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Announcements

ENDURANCE WOD


Warm-up

Warm-up

Warm-up: nice and easy 700/600 m row (concentrate on keeping chain in middle of cage)

Technique: 8 mins (concentrate on chain staying in middle of cage and consistent SPM, dont worry too much about pace)

-24 SPM x 2 mins

-26 SPM x 2 mins

-28 SPM x 2 mins

-30 SPM x 2 mins

Metcon

Metcon (Time)

5k Row for time (Pace= 2K Pace + 5-7s Average)

**E5MOM 10 Sit ups + 5 Jumping Air Squats.**
Performance= Same

Cool Down

Cool Down

-Foam Roll Back & Lats

-Cobra Stretch x 90-120s

-CrossOver Knee Hug x 45-60s ea. Leg

Endurance

1: Metcon (3 Rounds for time)

Round 1/3/5: For Time

15/12 Calorie Ski-Erg

Double KB Hang Clean & Jerk x 10 (53/35)

12 Box Jump Overs

*Rest the Remaining Time in the 5:00 Window*

Metcon (3 Rounds for reps)

Round 2/4/6: For Reps

3:00 Window

400m Run

15 T2B

AMREP KBS (70/53)

*Rest 2:00*

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