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Wednesday, May 16th: CrossFit

15
May

Wednesday, May 16th: CrossFit

Alpine CrossFit – CrossFit

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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 (No Measure)

WOD Specific Warm-Up: 2 Sets

5 Kipping Motion

3 Inch-Worm

5 Russian KBS

6 OH Plate Lunge

Metcon

Metcon (4 Rounds for time)

4 Rounds (Rest 2:00 b/w Rounds)

Rounds 1/3=

500/400m Row

2 Rounds

8 Ring Dips

8 T2B

(Rx+= 8/6 Muscle-Ups)

Rounds 2/4=

400m Run

2 Rounds of

12 KBS (45/25)

12 Single Arm OH Lunges (Switch at 6 Reps)

Score is time per round.

Strength (not for time)

A1: Banded Push-Ups (3x ME -2 )

https://www.youtube.com/watch?v=cOFwFzzLFWw
Rest 30-60s

A2: Ring Rows (3xME-3)

Tempo: 21×1

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX/BB Tricep Roll Out ea. Arm x 30-45s

LAX/BB Lat Head Roll & Active Release x 45s ea.

CrossOver Recovery Series

Extra Gains

A1: Dumbbell Hammer Curl (10-10-10)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

A2: Front Deltoid Raise (12-12-12)

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