CrossFit: Saturday, Jan 6th

Alpine CrossFit – CrossFit

Have you signed up for our 6 week Nutrition Challenge?

Announcements

Sign-up for Monday’s Body Comp Test here:

https://docs.google.com/spreadsheets/d/1J4eOdx4gzSVDt1CYJIXZsD8P95UDp-w_Jvy5Bxfzksg/edit#gid=0

Sign-up fo the Nutrition Challenge Here:

http://www.alpinecrossfit.com/the-2018-wodify-rise-6-week-nutrition-challenge/

Warm-up

Warm-up: Basic w/Cardio (No Measure)

1 Minute

Easy Bike

Active Spidermans

Chest Stretch (:30 Each Side)

:45 Seconds

Medium Bike

Active Samson

Front Rack Stretch

:30 Seconds

Faster Bike

Push-up to Down Dog

Child’s Pose

WOD Review

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

10 Hollow Rocks

1-3 Strict T2B

Establish Postion on Bench

5 Empty Bar Pausing Bench Press (At Top and Bottom)

Build to Lighter Weight
Once the prep is done:

1 Round

With Lighter Weight

3 T2B

5 Floor Press

7 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

50 Toe to Bar (Rx+=Weight Vest)

75 Floor Press (135/95)

100/70 Rowing Calories
V-ups or T2Rig

No Floor press?–>100 push-ups