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Wednesday, March 7th: CrossFit

6
Mar

Wednesday, March 7th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Last week ended with In WOD We Trust on top of the leaderboard for our In-House Competition….who do you think is in the lead after 18.2 & 18.2a!? Results will be posted by noon Wednesday!

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Warm-up for Squats (No Measure)

3 Rounds:

-10 Bottom of Squat Hip Rotations

-10 each leg weighted internal/external rotations

-10 skaters

-5 jump squats

(https://www.youtube.com/watch?v=COsxfK7dtck)

(https://www.youtube.com/watch?v=cZwmEuTQDOI)

Strength (not for time)

Back Squat (6-6-4-4)

6 at 60%, 6 at 65%, 4 at 70%, 4 at 75%

Metcon

Metcon (4 Rounds for time)

E3MOM x 4 Sets=

12 Alternating DB Snatches

10 Box Jump w/ Step-Down

Cool Down

Metcon (No Measure)

Cool Down Series:

Foam Roll Calves x 30s ea. Leg

LAX on Trap x 30-60s ea. Shoulder

Accumulate 60s Top of Ring Dip Hold

15-20 Banded Face Pulls

Extra Gains

Metcon (No Measure)

20:00 Row (Recovery Pace)

-Every 4:00= 30s Plank KB Pull-Through

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