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Wednesday, November 1st: CrossFit

31
Oct

Wednesday, November 1st: CrossFit

Alpine CrossFit – CrossFit

Announcements

November is here! Don’t forget about our Holiday Hours during Thanksgiving Week:

Thursday (November 23rd)= Closed

Friday (November 24th)= 8:00am Class/ 8-9:30am Open Gym

Saturday (November 25th)= Regular Classes

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Substitute Ring Rows for Pull-Ups & Push-Ups For Dips

Metcon

1: Metcon (3 Rounds for reps)

EMOM x 3 Minutes:

25/20 Kettlebell Goblet Squats (55/35)

-Rest 5 Minutes-

Rx+= 70/55

2: Metcon (4 Rounds for reps)

EMOM x 4 Minutes:

15 Pull-Ups (Kipping or Butterfly)

-Rest 5 Minutes-

Rx+ = Unbroken Reps

3: Metcon (6 Rounds for reps)

EMOM x 6 Minutes:

12 Hand-Release Push Ups

Cool Down

Metcon (No Measure)

Cool Down Series:

Foam Roll Lats & Back x 60-90s

Banded Bully x 45s ea. Arm

Accumulate 60s Side Plank ea. Side

Extra Gains

Metcon (No Measure)

Light Aerobic Recovery:

20 Minutes Z1 (Zone 1= Conversation Pace) Row or Assault Bike

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