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Week 3, Day 2

13
Jun

Week 3, Day 2

Alpine CrossFit – Sport

Warm-up

W/ coach. Focus on hip mobility

Explosive Drills

A: Running Warm-up (No Measure)

4*30 Figure 4 practice (https://www.youtube.com/watch?v=bHU2CGDmswM)

4*30 sec seated arm swings

4*30 sec banded fall w/arms and legs driving

B: Sprint Drills (No Measure)

-5 cone: Out 2, back 1

– Staggered cone: Sprint, circle, sprint

-Banded drills with partner

-front/back

-side/side

Weightlifting

Hang Power Clean (3-3-2-2-1)

Bounding in between

Metcon

Metcon (Time)

21-15-9

Ring Rows

Calories on the rower
Must do 3 burpees at the top of each minute

In-Balance Strength

3 Rounds:

10-12 reps Z-press

8 GHDs

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