Saturday, April 21: CrossFfit
Alpine CrossFit – CrossFit
Announcements
We’d love to get all of you here these next two weekends!
-Antonio is next Saturday
-Our Regionals Fundraiser is the Saturday after. Breakfast burritos and a fun Cinco De Mayo WOD
Warm-up
General Stability Warm-Up (No Measure)
2 Rounds
One Suicide Run (Start at first pole, go to each pole and back to the start) after each movement:
-10 plank shoulder taps
-Write Alpine in pallof press (Right/Left)
-10 bowler squats
-Calf raises for 1 min
-10 bird dogs
-Wall Slides for 1 min
-10 Thread the Needles
Metcon
Today will be broken up into 4 stations, class will move through the stations in groups of 4, spending 9 min at each station. Essentially, this is a 36 min E9MOM
1.: Power Hungry (Calories)
3 min max cal Assault Bike
2A: 50′ Sled Pull (1RM)
The Sled will have a rope attached to it approximately 50′ long. In an athletic stance, pull the sled toward you in a hand over hand motion as fast as possible (the sled must not stop). Perform this for 50′ total and load of the sled.
2B: 50′ Sled Push (1RM)
3: Yoke Carry (Weight)
50 feet for max load
4: Metcon (Time)
2 Rounds for Time:
-500m row
-20 air squats
-10 C2B (pull-ups or ring rows to stay moving)