Call Us: (303) 263-2997

Friday, October 12th: CrossFit

11
Oct

Friday, October 12th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

This 6 week cycle will be behind us after today, what are you looking forward to in our next cycle?

Warm-up

General Warm-Up: “Hungry Hippos” w/ Cones

Specific:

3 Rounds: “I dream of Jeanie” Rotation + Press OH x 5 ea. Arm

3-Cone Shoulder Drill x 3 Passes ea. Shoulder

5 Hands-Free MB Clean to Over Shoulder

Primer: 2 x 20s Active Superman Hangs

Shoulder Press

10 min EMOM:

-2 Strict Shoulder Press @ 90% of 5RM

Metcon (5 Rounds for reps)

5 Sets:

2 min AMRAP:

-8 Hand Release Push Ups

-4 Power Clean(135/95)

**Rest 1 minute between amraps**

RX+=8 HSPU

Cool Down

Paleo Chair x 2-3:00 Accumulation

Banded Lateral Opener x 30-60s ea. Arm

Side Plank x 45s x 2 Ea. Side

Leave a Reply