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CINO DE MAYO FUNDRAISER FOR REGIONALS!

4
May

CINO DE MAYO FUNDRAISER FOR REGIONALS!

Alpine CrossFit – CrossFit

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Announcements

We are STOKED to have everyone come throw down on some great workouts! We do ask that you and your partner arrive 10-15:00 prior to the time of your workout. We want to make sure everyone is warm & set up prior to starting.

Warm-up

Warm-up (No Measure)

Warm-Up Series:

A) 2-3:00 AB or Row

B) 3 Sets

10 Sampson Lunges

5 Inch-Worms

10 Pass Throughs w/ PVC

5 Kipping Motion

Metcon

8:00: Metcon (Time)

3 Rounds for Time w/ Partner:

400m Team Run

21 Shoulder to Overhead (115/75)

12 Front Rack Lunges

-Only 1 Person Working at a time on the barbell.

RX+= 135/95 & Pistols

Metcon

8:30: Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP w/ Partner

5 Devil Presses ea. (35/25)

10 C2B Pull-Ups ea.

RX+ = Syncronized C2B Repetitions & 50/35lb DB

Metcon

9:00: Metcon (Time)

For Time w/ Partner:

90 Calories Rowed

80 Wall-Balls (20/14)

60 Calorie Ski Erg

30 Partner DL (225/155; Same barbell)

10 Handstand Push-Ups

-One Partner working at a time other than the Partner DL. The Partner DL will be both athletes on the same bar, and their working side will be loaded as though they were the only one lifting the bar (Example: Male side of bar is 2x45lbs, Female side of bar is 1×45 + 1x10lbs Plates)

RX+= 30/20lb WB, DL 315/225, 10 Muscle-Ups

Scaling:

Wall-Balls must reach 9/10′ so scale Weight of MB.

Partner DL: 155/105

Partner Low-5 Push-Ups x 10

As we only have 2 Ski-Ergs, we will be starting heats “Waterfall” Style every 3:00 or so.

20:00 Minute Cap

Cool Down

Metcon (No Measure)

Cool-Down Series:

400m Cool-Down Jog

Foam Roll x 60-90s (Athlete specific)

Eat a burrito and have some fun!

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