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Wednesday, June 26th: CrossFit

25
Jun

Wednesday, June 26th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

General: 20/20/20 AB x 3:00 (Arms, Legs, Both)

Specific: Partner Warm-Up 2 Rounds:

1) Partner 1 performs Hanging Beat Kips while Partner 2 Accumulates 12 Alt. Single Leg Squats to Box (6 ea. Leg), then switch.

2) Partner Banded Run x 50′ ea. Person (Alternate Every 25′)

3) Arms Only WB Toss to Partner (Over Pull-Up Bar) x 16 Reps

Weightlifting

Back Squat (E2MOM x 8min(4 Sets): 4 Back Squats @85%)

PERFORMANCE: Box Squats

Metcon

DOM (Time)

For Time:

-800m Run

-50 Wall Balls(RX=20/14#)(Masters 50+=14/10#)

-30 Pull ups

-50 Wall Balls

-800m Run
Performance:

-30/20 Calorie AB Cash-In,

then 5 Rounds:

-15 MB Thrusters (30/20)/

-5 Strict Pull-Ups,

then….

-30/20 Calorie AB Cash-Out

Cool Down

Cool Down

-Light AB x 2-3:00

-Wall Calf Stretch x 45-60s ea. Side

-Handed Hamstring Floss x 60s ea. Leg

-Banded Lunge x 60s ea. Leg

Endurance

Metcon (Time)

For Time:

2K Row

2K Run

2K Ski-Erg

Extra Gains

OCR Extra Credit:

-Accumulate 15 Seated Legless Rope Climbs

Class Extra Credit:

-CrossOver Recovery Series

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