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Wednesday: March 15th, 2017

14
Mar

Wednesday: March 15th, 2017

Alpine CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Relay Warm-Up:

-Knee Hugs/Quad Pulls

-Side Lunge/ Inch Worms

-High Knee’s/ Butt Kicks

– Bear Crawl/ Duck Walk

-Side Shuffle L/ Side Shuffle R

Banded Hamstring Flossing x 60s ea. Leg

Weightlifting

Deadlift (8-6-4-2-1-1)

*Set 1 – 55% x 8 reps

*Set 2 – 65% x 6 reps

*Set 3 – 75% x 4 reps

*Set 4 – 85% x 2 reps

*Set 5 – 92% x 1 rep

*Set 6 – 98% x 1 rep

Rest 3 minutes between sets.

Metcon

Metcon (Time)

Four rounds for time of:

Run 400 Meters (Row 500m)

25 Kettlebell Swings (24/16 kg)

15 Toes to Bar

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