Call Us: (303) 263-2997

Happy Birthday Lily, Rette, Tan Andy! Tuesday, 2-14-2017

13
Feb

Happy Birthday Lily, Rette, Tan Andy! Tuesday, 2-14-2017

Alpine CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Laps Running w/ dynamic, then,

-KB Waiter Carry down and back (L/R)

-10 KB swings

-10 KB Goblet squats

PVC Loosen up

-pass throughs

-around the world

-OH Squats

-leg swings

Weightlifting

Shoulder Press (Seated)

Five sets of:

Unsupported Seated Strict Press x5 reps

(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on February 8, 2017)

Rest 2-3 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

50 Double-Unders

15 Hang Power Cleans 135/95

15 Pull-Ups

Leave a Reply