Alpine CrossFit – CrossFit
Good luck to everyone as they take on this awesome re-test workout! Sorry I can’t be there to cheer you all on, but I know you’ll do amazing! -Coach Nate
Warm-up (No Measure)
16.4/17.4 Preparation Warm-Up
3 Minute Row
-Every 30 seconds, 3 Hard & Full Pulls with smooth return.
15 Straddle to Plow
15 Samson Lunge with Elbow Drop
-Banded Hamstring Floss x 45-60s ea. Leg
-Banded Lunge x 60s ea. Leg
-Single Arm Banded OH Stretch x 45s ea.
5 Deadlift (Progress Weight Up to WOD Weight)
5 Wall-Balls (20/14)
3 Calorie Row
3 Handstand Push-Ups (Practice Kick to Handstand Position for Open Standard as well as heels extending over measured line).
A: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups