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Wednesday, October 12th: CrossFit

11
Oct

Wednesday, October 12th: CrossFit

Alpine CrossFit – CrossFit

Announcements

We are just under 10% of the way to our goal of $2500 Raised for Barbells 4 Boobs! Head over to Barbells4Boobs.org and search for our team “Alpine CrossFit” to make your donation!

Warm-up

Warm-up: Increasing Effort (No Measure)

200m Jog

+

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Spider Man Lunges

Then….

3 Round at Increasing Efforts:

10 Air Squats

10 Sit Ups

10 HRPU

10 DU/20 Singles

Warm-up (No Measure)

Mobility Series:

12 Banded Feedback Lunge ea. Leg (Slow & Controlled)

Banded Front Rack x 30-60s ea. Arm

Single Arm Front Rack Squat Hold x 20s ea. Side

Accumulate 25 Bow & Bends

Accumulate 15 Scap-Retraction (Hanging)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

Metcon (No Measure)

Recovery/Mobility Series:

Light Row/AD/Run x 5 Minutes

90s Foam Roll Quads, Hips & Lats ea. Side

Banded Lunge x 60s ea. Leg

Forearm Plank x 90s Accumulation

Extra Gains

A1: Death March (DB’s) (20-20-20)

With DB’s in both hands, walk forward and with each step, perform a single leg RDL. Both DB’s must touch the floor.

A2: Turkish Get Up (8-8-8)

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