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Friday, February 9th: CrossFit

8
Feb

Friday, February 9th: CrossFit

Alpine CrossFit – CrossFit

Announcements


2 Weeks Away! Get registered so you can be drafted and receive a t-shirt! ,2 Weeks Away! Get registered so you can be drafted and receive a t-shirt!

Warm-up

Full Body Warm-Up AB (No Measure)

5 rounds building in intensity:

-100 m run

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

-2 laps KB OH Carry (One right, one left)

Metcon

1: CrossFit Open Workout 18.0 (Time)

For Time: 21-15-9

Alternating Dumbbell Snatches (50/35lbs)

Burpee’s Over Dumbbell

-Rest 5:00
Scales: 35/25lb DB’s

Metcon (Time)

For Time: 9-15-21

Alternating DB C&J (50/35)

Goblet Squat

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 AB/Row Cool Down

60-90s Couch Stretch ea. Leg

Accumulate 30 KB Arm-Bar (15 ea. Arm; Light & Stability Focus)

Side Plank on Wall x 45s ea. Side

Extra Gains

A1: Strict Chin-Ups (6-6-6-6)

A2: Weighted Plank (45-45-45-45s)

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