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Monday, February 5th: CrossFit

4
Feb

Monday, February 5th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

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

Metcon

Metcon (4 Rounds for time)

4 Rounds, ea. For Time/Load:

6 TnG P.Clean and Jerk

10 Burpee Over Bar

30 Double Unders

Rest 4:00; Goal is to go Up in weight each round; Score is time each Round

Metcon (4 Rounds for weight)

4 Rounds, ea. For Time/Load:

6 TnG P.Clean and Jerk

10 Burpee Over Bar

30 Double Unders

Rest 4:00; Goal is to go Up in weight each round; Score is time each Round

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Pec Roll Out x 30-60s ea. Arm

Lat Roll Out x 30-60s ea. Arm

Accumulate 1:00 Active Hang Position

Extra Gains

A1: Weighted Step-ups (20-20-20)

3×10 ea. Leg

Light Weight

Rest 60s

A2: Chest Supprted DB Row (10-10-10)

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