Alpine CrossFit – CrossFit
5:30 PM Class is Cancelled on Friday so we can all go to the game! :):):):)
10 Wall-Sit Front Raises (25/15)
10 CrossOver Step-Ups
WB Shuffle Pass x 5 ea.
Side Plank Banded Clamshells x 15
Every 3 minutes, for 9 minutes(3 Sets)
-8 Back Squats
(Start at 90% of what you hit last week and Build)
**You are logging your heaviest set of 8.**
Metcon (4 Rounds for calories)
Every 4 minutes, for 16 minutes(4 Sets):
-30s AB for Calories
You are not allowed to have more than a 20% drop off from first to last set of cals.
Foam Roll quads x 90s each leg
Foam Roll IT band x 90s each leg