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WOD

12
Dec

Thursday, November 13th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Holiday Hours Reminder! We are throwing down on “12 Days of Christmas” WOD Christmas Eve Morning (8/9:00am) and will be closed until December 26th afternoon classes (4:00-7:30pm)

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

then….

2×10 Banded Pallof Press ea. Side

-Feet Spread, Feet together, Feet In-Line, or Inside Foot Up (TOUGH!)

Banded Face-Pulls x 20 (2121)

Warm-up

Specific:

-Banded Spanish Squats x 15

-“I Dream of Jeanie” x 6 ea. Side

-Front Rack Tricep Lowers x 10

Front Squat Cluster

1-Rep Every 30s x 8:00 (16 Repetitions Total) at 90-95% of Original 4-Rep Cluster

Metcon (Time)

For Time: 15-12-9 DB Front Squat(50/35# each hand)

**After each set of Front Squats 15/12 Cal Row**
Performance: 3 Rounds for Time:

-12 DB Front Rack Lunge -15/12 Calorie Row

Cool Down

Cool-Down: Legs only AB x 2:00

Foam Roll IT Band & High Quad (Hip Flexor)

Couch Stretch/Standing Quad Pull x 90s ea. Leg

20-25 Cat-Cows

15 T-Spine Rotations (All-4’s) ea. Side; Slow and Controlled