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
1 Round
With Workout 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