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Wednesday, September 19th: CrossFit

18
Sep

Wednesday, September 19th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Endurance Class Today 🙂


Warm-up

500m Row

then..

3 Rounds:

-8 single Leg DL(ea)

-10 pistols(single leg squat to bench or squat)

-Lateral Box Step overs x 10 total

Weightlifting

Back Squat

Strength: E3MOM x 3 Sets (9:00)

10 Back Squats (Start at 80% of Last Weeks & Build)

Metcon

Metcon (Time)

3 Rounds For Time:

-30 DU’s

-20 Walking Lunges(total)

-10 Burpee Box Jumps (24/20)

Cool Down

3:00 Bike or Row OR 400m MB Carry

Foam Roll Quads & Hips x 60-120s ea

Tall Banded Lunge x 60s ea.

Leg/ Cobra Stretch x 90-120s

Extra Gains

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

400m Run

500m Row

25/20 Calorie Assault Bike

A1: Farmer’s Carry (100-100-100m)

A2: Sandbag Hug Walk (100-100-100m)

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