Call Us: (303) 263-2997

Happy Birthday Nick! Monday, 2-13-2017

11
Feb

Happy Birthday Nick! Monday, 2-13-2017

Alpine CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute Row

2 Rounds:

x10 Banded Good mornings

x20 Banded Side Steps (20L/20R)

x10 Jumping Air Squats

:90 Seconds Banded Hamstring Flossing

Weightlifting

Deadlift (8-6-4-3-3-3)

Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 3 reps

*Set 5 – 80% x 3 reps

*Set 6 – 80% x 3 reps

Rest 3 minutes between sets.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Leave a Reply