Alpine CrossFit – CrossFit
CHANGE TO THE TECHNIQUE SCHEDULE: This Wednesday will be Double Unders and Rowing Technique with Coach Ian at 5:30pm for our Open Skills Prep Class.
Full Body Warm-up D (No Measure)
8 Minute AMRAP
After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)
– 15 Air Squats and 15 Push-Ups
– 3 Wall Climbs and 10 Star Jumps
– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)
– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees
Strength (not for time)
Back Squat (8-6-4-4)
8 at 65%
6 at 70%
2x 4 at 75%
Metcon (AMRAP – Reps)
Alt. EMOM x 12 Minutes:
1- 3 Power Clean + 3 S2OH at 60-65% Max 2- 8-12 UB Toes to Bar
Score= Total Number of Unbroken T2B
-Note: Complete 8-12 in whatever manner you can. Your score will only be the initial Unbroken set for each of those minutes.
Toes to Rings
Kipping Knee Raises (Above Hip Line)
Lying Toes to Rig
Metcon (No Measure)
Tricep & Lat Roll Out x 60s ea. Side
Banded 3-Way OH Stretch x 30-45s ea.
Banded IR/ER x 15 ea. Direction w/ Each Arm.