Alpine CrossFit – CrossFit
We hope everyone had a great Thanksgiving Holiday! Don’t forget, Friday is 8-9am class at 8-9:30am Open Gym.
Full Body Warm-Up AB (No Measure)
5 rounds building in intensity:
-100 m run
-6 push-ups to Spiderman stretch
-4 dips (or 6 push-ups)
-2 laps KB OH Carry (One right, one left)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
21 Calorie Row
9 Single Arm S2OH (50/35lbs) ea.
Strength (not for time)
6-10 Ring Rows (21×1)
6-8 Ring Dips (Keep a consistent scale; 21×1)
A1: Ring Rows (10-10-10-10)
A2: Ring Dips (8-8-8-8)
Metcon (No Measure)
Barbell Tricep & Pec Roll x 30-60s ea.
Forarm Scap Retraction Push-Ups x 20